7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am - 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
8:00am- Training session - 32kg C&P ladders, pull-ups
20kg 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 3/3
24kg BU PR x 3/3
24kg windmill x 3/3
24kg 2H SW x 10
32kg 2H SW x 10, x 3
24kg C&P x 5, set down, switch hands
3x:
32kg C&P x 1, set down, switch hands
pull-up x 1
32kg C&P x 2, set down, switch hands
pull-up x 1
32kg C&P x 3, set down, switch hands
pull-up x 1
32kg C&P x 4, set down, switch hands
pull-up x 1
32kg C&P x 5, set down, switch hands
pull-up x 1
45/45 C&P
15 pull-ups
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:00am - Complete
Notes - Very solid training today. Was reading bit on SFGII prep particularly pressing and it just makes sense to go to an ROP training model, ladders, working up to 5 sets of ladders to 5s or 75 reps per arm. I did 3 sets today, and I had something left in the tank. We will see how recovery goes. I was reflecting that about 4 years I took and passed the SFGI in Vancouver BC. At that time, my 1RM max was a 32kg press, never had done a double even. It's been a long road the last 4 years but so appreciative of the tremendous progress I have enjoyed. I need to be very focused with my training in 2019 and have good direction. I see good things happening this next year.
Monday, December 24, 2018
Saturday, December 22, 2018
12/22/18 Saturday December 22, 2018 (TGU, DL, bodyweight)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:30am- 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
9:00am - Complete
Notes - Feeling very good. Extremely encouraged. The bodywork session with Dr. Tom on Thursday this week was tremendous. Totally released my left trap, suprapinatus, and right pec and bicep. Really pleased.
8:15am - 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
8:30am- 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
9:00am - Complete
Notes - Feeling very good. Extremely encouraged. The bodywork session with Dr. Tom on Thursday this week was tremendous. Totally released my left trap, suprapinatus, and right pec and bicep. Really pleased.
Friday, December 21, 2018
12/21/18 Friday December 21, 2018 (loaded CL, 40kg PR)
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
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
32kg loaded CL x 1/1
24kg PR x 5/5
3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL x 1/1
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 - solid session today, feeling stronger. Desire is to touch the 40kg, 44kg and 48kg bells as much as possible. Need to get into swinging the 44kg and 48kg sooner. 2H is fine, for rooting purposes, should help 1 arm pressing.
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
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
40kg 2H SW x 10
40kg 2H SW x 10
32kg loaded CL x 1/1
24kg PR x 5/5
3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
crocodile breathing x 10 breaths
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 - solid session today, feeling stronger. Desire is to touch the 40kg, 44kg and 48kg bells as much as possible. Need to get into swinging the 44kg and 48kg sooner. 2H is fine, for rooting purposes, should help 1 arm pressing.
Thursday, December 20, 2018
12/19/18 Wednesday December 19, 2018 (DB 24kgs stepback lunges, 32kg 1H SW, 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 stepback lunges, 32kg 1H SW, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
16kg SN x 10/10
24kg 1H SW x 10/10
32kg 2H SW x 10
5x:
DB 24kgs step back lunges x 5/5
32kg 1H SW x 5/5
24kg SN 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
8:00am - Complete
Notes - Writing this on Thursday pm. Tough few days as my left hip / adductor and hamstring have been acting up, and right pec / bicep has been very tight. Things are a bit wound up from the traveling and the holidays. It's not the time to push it. I received some body work and acupuncture this evening which was very helpful. Thinking of a pretty basic session tomorrow with 1 arm press and 2H SW.
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 stepback lunges, 32kg 1H SW, 24kg SN
2x:
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
16kg SN x 10/10
24kg 1H SW x 10/10
32kg 2H SW x 10
5x:
DB 24kgs step back lunges x 5/5
32kg 1H SW x 5/5
24kg SN 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
8:00am - Complete
Notes - Writing this on Thursday pm. Tough few days as my left hip / adductor and hamstring have been acting up, and right pec / bicep has been very tight. Things are a bit wound up from the traveling and the holidays. It's not the time to push it. I received some body work and acupuncture this evening which was very helpful. Thinking of a pretty basic session tomorrow with 1 arm press and 2H SW.
Monday, December 17, 2018
12/17/18 Monday December 17, 2018 (36kg CL+ PPR, pull-ups, push-ups)
6:15am - 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 - 36kg CL+PPR, push-ups
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 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg CL+PPR x 5, set down, switch hands
32kg CL+PPR x 5, set down, switch hands
36kg 2H SW x 10
36kg 1H SW x 5/5
5x:
36kg CL+PPR x 3, set down, switch hands
pull-up x 2
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
8:00am - Complete
Notes - Very good efforts today. Felt good. Trying to slowly build up volume of 1H SW with the heavier bells, 32 and 36kg will be the sweet ones. The intention is to work on those heavier 1H SW to improve my snatching ability. Still like the push press for power generation and I still think heavy reps with a good overhead hold and active negative will help the heavy one-arm press. I need to get things to the point where I can comfortably do the 40kg for doubles and triples, and 44kg and 48kg for singles. That is the goal, get those heavy bells overhead and work the negatives and just build overall reps with the clean etc. working toward the 1RM press.
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 - 36kg CL+PPR, push-ups
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 3/3
24kg BU PR x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
32kg 1H SW x 10/10
24kg CL+PPR x 5, set down, switch hands
32kg CL+PPR x 5, set down, switch hands
36kg 2H SW x 10
36kg 1H SW x 5/5
5x:
36kg CL+PPR x 3, set down, switch hands
pull-up x 2
push-ups x 10
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 - Very good efforts today. Felt good. Trying to slowly build up volume of 1H SW with the heavier bells, 32 and 36kg will be the sweet ones. The intention is to work on those heavier 1H SW to improve my snatching ability. Still like the push press for power generation and I still think heavy reps with a good overhead hold and active negative will help the heavy one-arm press. I need to get things to the point where I can comfortably do the 40kg for doubles and triples, and 44kg and 48kg for singles. That is the goal, get those heavy bells overhead and work the negatives and just build overall reps with the clean etc. working toward the 1RM press.
Friday, December 14, 2018
12/14/18 Friday December 14, 2018 (loaded CL, 40kg PR)
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.
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.
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.
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