6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
Training from the Block, Lahaina, Maui HI
8:00am- Training session - 40kg PR, 2H SW
24kg BU FSQ x 3/3
24kg BU FSQ x 2/2
24kg 2H SW x 10
24kg BU FSQ x 3/3
24kg BU FSQ x 2/2
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 5/5, 5/5
40kg 2H SW x 10
32kg loaded CL x 1/1
40kg loaded CL x 1/1
24kg CL&PR x 5/5
pull-up x 1
6x:
32kg CL&PR x 3/3
pull-up x 1
40kg CL&PR x 1/1
pull-up x 1
3x:
40kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Very good training session today from the Block in Lahaina. 40kg presses went up the fastest I have ever experienced. I have been sleeping and resting a lot here during our honeymoon, and the benefits are showing. With the way the 40kg went up today, it is very possible that I have a 48kg Beast press if everything goes perfectly on the day of the SFGII testing (December 1). In any event, I know I have been getting stronger the last several months as the objective evidence is there. I am very pleased.
Friday, November 23, 2018
Wednesday, November 21, 2018
11/21/18 Wednesday November 21, 2018 (DB 28kgs stepback lunges, 24kg SN)
7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
Drive to the Block, Lahaina, Maui
8:30am- Training session - DB 28kgs stepback lunges, SN
2x:
24kg FSQ x 3/3
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 5/5
2x:
DB 24kgs step back lunges x 5/5
6x:
DB 28kgs step back lunges x 3/3 (last set additional 2/2)
24kg SN x 10/10
30/30 lunges
120 snatches
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Went to a great kettlebell gym in Lahaina, the Block, where the owner Anthony took care of me. Nice spot. Got to pick up some bells, got in some very good work. Not used to the heat or humidity here, I worked up a hell of a sweat and some challenges with heavy breathing. I was happy to get a bit of practice snatching this week. I will be back on Friday, and will work on some heavy one-arm pressing, pull-ups, and swinging some heavier bells.
Drive to the Block, Lahaina, Maui
8:30am- Training session - DB 28kgs stepback lunges, SN
2x:
24kg FSQ x 3/3
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3 (last set additional 2/2)
24kg SN x 10/10
30/30 lunges
120 snatches
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
9:30am - Complete
Notes - Went to a great kettlebell gym in Lahaina, the Block, where the owner Anthony took care of me. Nice spot. Got to pick up some bells, got in some very good work. Not used to the heat or humidity here, I worked up a hell of a sweat and some challenges with heavy breathing. I was happy to get a bit of practice snatching this week. I will be back on Friday, and will work on some heavy one-arm pressing, pull-ups, and swinging some heavier bells.
11/19/18 Monday November 19, 2018 (DB Push Press, DB SQ, Other)
From Maui, HI
7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am- Training session - DB Push Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Push Press 70lb x 3/3
DB SQ 70 lb x 3/3
5x:
DB Push Press 70lb x 5/5
Push-ups x 10
DB SW 70 lb x 10
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Documenting this on Wed before T-day. Very good training session. Push pressing the dumbbells is a little harder than kettlebells. The 70lb dumbbells felt right in terms of being challenging yet also being able to get in some reps.
7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am- Training session - DB Push Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Push Press 70lb x 3/3
DB SQ 70 lb x 3/3
5x:
DB Push Press 70lb x 5/5
Push-ups x 10
DB SW 70 lb x 10
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
9:15am - Complete
Notes - Documenting this on Wed before T-day. Very good training session. Push pressing the dumbbells is a little harder than kettlebells. The 70lb dumbbells felt right in terms of being challenging yet also being able to get in some reps.
11/17/18 Saturday November 17, 2018 (bodyweight)
Grand Wailea, Maui HI
5:45pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:30pm- Training session - Body weight
10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
7:00pm - Complete
Notes - Getting to documenting this on Wed before T-day. Honeymoon is going fantastic. Feeling great. Lots of sun, and rest, some workouts, and fun in between.
5:45pm - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:30pm- Training session - Body weight
10x:
Body weight squats x 10
Backward SL lunges x 5/5
push-up x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
7:00pm - Complete
Notes - Getting to documenting this on Wed before T-day. Honeymoon is going fantastic. Feeling great. Lots of sun, and rest, some workouts, and fun in between.
Friday, November 16, 2018
11/16/18 Friday November 16, 2018 (DB Arnold Press, DB SQ, Other)
From Maui, HI
8:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:15am- Training session - DB Arnold Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3
DB Arnold Press 80lb x 1/1
5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10
DB SN 50lb x 5/5, x 2
3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon. Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here. Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well. For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels. It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches. That as well was a bit challenging with a dumbbell, but I made do.
8:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:15am- Training session - DB Arnold Press, DB SQ, Other
DB Arnold Press 50lb x 10/10
DB SQ 50 lb x 10/10
DB Arnold Press 60lb x 5/5
DB SQ 60 lb x 5/5
DB Arnold Press 70lb x 3/3
DB SQ 70 lb x 3/3
DB Arnold Press 80lb x 1/1
5x:
DB Arnold Press 70lb x 3/3
DB SW 50lb x 10, or 70 lb x 10
DB SN 50lb x 5/5, x 2
3x:
Push-ups x 10
Pull-ups x 3
Step-back lunges x 10/10
Static double farmer carry holds 75lbs each hand, hold for time, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:15am - Complete
Notes - Great overall training session from the Grand Wailea in Maui, HI where we are staying for our honeymoon. Did some searching around on YouTube and decided on the one-arm Arnold Press as the best substitute for one-arm press training given lack of equipment options here. Tried a few other lifts as well with dumbbells, front-squatting I also used the Arnold Press position for the rack, which worked well. For other days I am planning on push-pressing dumbbells for reps, likely with a 75lb dumbbell, or 80lb, need to see how that feels. It's more challenging than a kettlebell. I also will be doing some double step-back lunges, and will see about doing more snatches. That as well was a bit challenging with a dumbbell, but I made do.
11/14/18 Wednesday November 14, 2018 (5 min SN test, DB 32kgs stepback lunges, pull-ups)
6:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 5 min SN test, DB 32kgs stepback lunges, pull-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)
Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
5x:
DB 32kgs step back lunges x 2/2
pull-up x 1
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating. I had been fighting a cold. It was very tough to breath and that was the issue for the test, not strength. My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down. I was at about 2:15 when I got the first 50 reps done, and set the bell down. That is very good tempo and it is what I need to finish the test. I have to get the next 20 reps in before setting the bell down. From there I will go ideally 10/10 5/5 for the final 30 reps. Since I was close, I will consider it an overall ok result, as it tells me generally where I stand. I can do better on the day of the test.
7:05am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - 5 min SN test, DB 32kgs stepback lunges, pull-ups
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5 min SN test with the 24kg, 100 reps, took 5:08 (missed by 8 seconds)
Rep scheme was 15/15 10/10, set down, 10/10 set down, 10/10 set down, 5/5
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
5x:
DB 32kgs step back lunges x 2/2
pull-up x 1
28/28 lunges
rollinghanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:10am - Complete
Notes - Writing this from Maui on Friday on my honeymoon! Obviously not hitting the snatch test at under 5 minutes was frustrating. I had been fighting a cold. It was very tough to breath and that was the issue for the test, not strength. My goal for the test is to go 15/15 10/10 10/10, get to 70 reps, without setting the bell down. I was at about 2:15 when I got the first 50 reps done, and set the bell down. That is very good tempo and it is what I need to finish the test. I have to get the next 20 reps in before setting the bell down. From there I will go ideally 10/10 5/5 for the final 30 reps. Since I was close, I will consider it an overall ok result, as it tells me generally where I stand. I can do better on the day of the test.
Monday, November 12, 2018
11/12/18 Monday November 12, 2018 (40kg CL+ PPR, push-ups)
6:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - 40kg CL+PPR, push-ups
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10
24kg CL+PPR x 5, set down, switch hands
2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 10
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
2x:
40kg CL+PPR x 1/1, x 2
push-ups x 10
40kg 2H SW x 10
44kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Back-off week, but still getting in good volume. Felt great today. I really like push-press. I feel like this lift has a long run-way ahead of it for me.
7:00am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - 40kg CL+PPR, push-ups
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24kg 2H SW x 10
24kg 1H SW x 5/5
32kg 2H SW x 10
32kg 1H SW x 5/5
36kg 2H SW x 10
36kg 1H SW x 5/5
40kg 2H SW x 10
44kg 2H SW x 10
24kg CL+PPR x 5, set down, switch hands
2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 10
36kg CL+PPR x 3, set down, switch hands
push-ups x 10
40kg CL+PPR x 1/1, x 2
push-ups x 10
40kg 2H SW x 10
44kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Back-off week, but still getting in good volume. Felt great today. I really like push-press. I feel like this lift has a long run-way ahead of it for me.
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