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 - loaded CL, 40kg PR
24kg TGU x 1/1
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg PR x 5/5
32kg PR x 3/3
40kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
2x:
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
48kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
40kg 2H SW x 10, x 2
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 - good session. Left hip and adductor are definitely acting up. Need to spend some time on this and get it going in the right direction. Started kicking in as a result of the travel back and forth to DC. I've done quite a bit of volume this week, with the travel, not good sleep, time zone changes. Probably a bit too much. Need to dial it in the next few days and rest up.
Friday, December 14, 2018
Wednesday, December 12, 2018
12/12/18 Wednesday December 12, 2018 (DB 24kgs stepback lunges, 24kg 1H SW)
Back home from DC
1:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
2:00pm - 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
2:15pm- Training session -
2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
5x:
DB 24kgs step back lunges x 5/5
24kg 1H SW x 5/5
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
2:45pm - Complete
Notes - Very tired and jet-lagged getting back from DC, but wanted to get in some work today. Left low back / top of hip is a bit lit up from the traveling. Need to work on it. Probably do the Pain Free stretches for supine groin the next few nights.
1:30pm - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
2:00pm - 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
2:15pm- Training session -
2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
DB 24kgs step back lunges x 5/5
24kg 1H SW x 5/5
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
2:45pm - Complete
Notes - Very tired and jet-lagged getting back from DC, but wanted to get in some work today. Left low back / top of hip is a bit lit up from the traveling. Need to work on it. Probably do the Pain Free stretches for supine groin the next few nights.
12/11/18 Tuesday December 11, 2018 (DB 45lb CL&Jerks)
Training in Washington DC
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - DB 45lb CL&Jerks
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
DB 45lb CL&Jerks, didn't count sets or reps. Overall it was about 7 sets at 7 reps each, about 50 reps is what I was aiming for.
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Training from the hotel in DC for work. I felt like getting an extra workout in this week just to shake out the cobwebs and mix it up. Went for clean and jerks, wanted to sweat a bit (effective choice).
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - DB 45lb CL&Jerks
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
DB 45lb CL&Jerks, didn't count sets or reps. Overall it was about 7 sets at 7 reps each, about 50 reps is what I was aiming for.
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
8:00am - Complete
Notes - Training from the hotel in DC for work. I felt like getting an extra workout in this week just to shake out the cobwebs and mix it up. Went for clean and jerks, wanted to sweat a bit (effective choice).
12/10/18 Monday December 10, 2018 (70lb dumbbell push press, pull-ups, push-ups)
Training in Washington DC
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - 70lb dumbbell push press, pull-ups, push-ups
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
5x:
DB 45lb CL x 5
55lb dumbbell push press x 5/5
65lb dumbbell push press x 5/5
5x:
70lb dumbell push press 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 - Training from the hotel in DC for work. Very good training session. Mix of light kbs and heavier dumbbell, plus body weight. Very effective.
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am - Kettlebell warm up
20lb halos x 5/5
45lb windmills x 3/3
7:00am- Training session - 70lb dumbbell push press, pull-ups, push-ups
2x:
45lb TGU x 1/1
45lb GSq x 5
45lb SW x 20
5x:
DB 45lb CL x 5
55lb dumbbell push press x 5/5
65lb dumbbell push press x 5/5
5x:
70lb dumbell push press 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 - Training from the hotel in DC for work. Very good training session. Mix of light kbs and heavier dumbbell, plus body weight. Very effective.
12/8/18 Saturday December 8, 2018 (TGU, DL, bodyweight)
8:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:15am - 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
9:30am- Training session - 24kg, body weight
5x:
24kg TGU x 1/1
48kg DL x 5
Backward SL lunges x 5/5
pull-up x 2
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
10:00am - Complete
Notes - Getting around to logging this on Wed. Things have been going well. Went to DC and back this week for work.
9:15am - 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
9:30am- Training session - 24kg, body weight
5x:
24kg TGU x 1/1
48kg DL x 5
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
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:00am - Complete
Notes - Getting around to logging this on Wed. Things have been going well. Went to DC and back this week for work.
Friday, December 7, 2018
12/7/18 Friday December 7, 2018 (DB 24kgs FSQ, 16kg 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 FSQ, 16kg SN
2x:
24kg TGU x 1/1
24kg GSq x 3
20kg BU FSQ x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
6x:
DB 24kgs FSQ x 5
16kg SN x 10/10
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 - Felt significantly more rested today, not as sore. Training went well. Wanted to go overhead with the SN just to train the movement, but didn't want to go heavy. 16kg was easy, I tried to practice bell path and elbow lockout.
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 FSQ, 16kg SN
2x:
24kg TGU x 1/1
24kg GSq x 3
20kg BU FSQ x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
6x:
DB 24kgs FSQ x 5
16kg SN x 10/10
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 - Felt significantly more rested today, not as sore. Training went well. Wanted to go overhead with the SN just to train the movement, but didn't want to go heavy. 16kg was easy, I tried to practice bell path and elbow lockout.
Wednesday, December 5, 2018
12/5/18 Wednesday December 5, 2018 (24kg KB athletics)
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 - 24kg KB athletics
2x:
24kg TGU x 1/1
Pull-up x 1
Push-ups x 5
24kg 2H SW x 10
20 minutes:
24kg 1H SW x 2 CL x 2 PR x 2 step-back lunge x 2, switch hands
24kg 1H SW x 3 CL x 3 PR x 3 step-back lunge x 3, switch hands
Got 3 full rounds of this in 20 minutes which ends up effectively with 30 reps per movement per arm. The sets of 5 frankly were difficult. Shoulder fatigue from the weekend. I was definitely not recovered yet.
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 - Decent day, didn't really enjoy this, was not recovered from the weekend as it turns out. Thinking I might do cleans and front squats on Friday - nothing overhead. Need more rest there. Just going to hit the legs.
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 - 24kg KB athletics
2x:
24kg TGU x 1/1
Pull-up x 1
Push-ups x 5
24kg 2H SW x 10
20 minutes:
24kg 1H SW x 2 CL x 2 PR x 2 step-back lunge x 2, switch hands
24kg 1H SW x 3 CL x 3 PR x 3 step-back lunge x 3, switch hands
24kg 1H SW x 5 CL x 5 PR x 5 step-back lunge x 5, switch hands
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 - Decent day, didn't really enjoy this, was not recovered from the weekend as it turns out. Thinking I might do cleans and front squats on Friday - nothing overhead. Need more rest there. Just going to hit the legs.
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