6:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:15am - 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
7:30am- Training session - Body weight
10x:
Body weight squats x 10
Backward SL lunges x 5/5
pull-up x 2
push-up x 10
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Ok, that's it. SFG II re certification tomorrow morning. Fingers crossed this all goes well for me.
Friday, November 30, 2018
Wednesday, November 28, 2018
11/28/18 Wednesday November 28, 2018 (DB 24kgs CL + stepback lunges complex, pull-ups / 24kg SN)
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 - DB 24kgs CL + stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
5x:
DB 24kgs CL x 5, step back lunges x 5/5 (complex)
pull-up x 1
24kg SN x 10/10
25 DB CL
25/25 lunges
100 snatches
rolling
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
8:00am - Complete
Notes - A very solid training session. Love those double cleans. This felt great. Definitely nervous for SFG II this weekend. I am feeling healthy and strong, hope this carries me through.
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 - DB 24kgs CL + stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
16kg SN x 10/10
DB 24kgs CL x 5, step back lunges x 5/5 (complex)
pull-up x 1
24kg SN x 10/10
25 DB CL
25/25 lunges
100 snatches
rolling
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
8:00am - Complete
Notes - A very solid training session. Love those double cleans. This felt great. Definitely nervous for SFG II this weekend. I am feeling healthy and strong, hope this carries me through.
Monday, November 26, 2018
11/26/18 Monday November 26, 2018 (32/40kg CL+ PPR, push-ups)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - 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
7:00am- Training session - 32/40kg 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 FSQ x 3/3
24kg BU PR x 2/2
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
48kg 2H SW x 10
24kg CL+PPR x 5, set down, switch hands
4x:
32kg CL+PPR x 5, set down, switch hands
40kg CL+PPR x 1, set down, switch hands
push-ups 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
7:45am - Complete
Notes - Last few training days before SFGII on Saturday. This will be interesting. I am definitely feeling strong. I hope I can bring it all together.
6:45am - 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
7:00am- Training session - 32/40kg 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 FSQ x 3/3
24kg BU PR x 2/2
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
48kg 2H SW x 10
24kg CL+PPR x 5, set down, switch hands
4x:
32kg CL+PPR x 5, set down, switch hands
40kg CL+PPR x 1, set down, switch hands
push-ups 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
7:45am - Complete
Notes - Last few training days before SFGII on Saturday. This will be interesting. I am definitely feeling strong. I hope I can bring it all together.
11/24/18 Saturday November 24, 2018 (bodyweight)
Kanapauli, Maui HI
7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am- 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
8:30am - Complete
Notes - Good body weight session before heading home from the honeymoon. This is always a good solid go-to body weight session when no weights are handy.
7:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:00am- 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
8:30am - Complete
Notes - Good body weight session before heading home from the honeymoon. This is always a good solid go-to body weight session when no weights are handy.
Friday, November 23, 2018
11/23/18 Friday November 23, 2018 (40kg PR, 40kg 2H SW)
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.
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.
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.
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