Training in Priest Lake, ID
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - Kettlebell warm up
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
8:30am- Training session - ROP 32kg C&P ladders (5 x 4)
20kg TGU x 1/1
20kg BU FSQ x 3/3
20kg TK PR x 3/3
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg TK PR x 3/3
32kg TGU x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10, x 2
24kg C&P x 5, set down, switch hands
ROP 5 ladders to 4
5x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
32kg C&P x 4, set down, switch hands
After each set I did either 20kg rows, or bird dogs, or planks balanced on double 24kg bells. Rows didn't feel great per se so I dropped those after the first ladder.
50/50 C&P
32kg 2H SW x 10, x 2
rolling
Band wrist extensions, 10 x 2 sets per hand
10:00am - Complete
Notes - Writing this on Tuesday after getting back from Spokane / Priest Lake for a few days. Lots and lots of driving, it's been difficult on the body. After reading some old materials from Pavel, I landed on trying the ROP with the 32kg bell. Going to progress it starting with 5 ladders to 4, which I was able to complete on Monday without any significant issues. What will be challenging is seeing how I react as the volume is significant in a weekly period. Going to going heavy days on Mondays, light Wed, medium Friday. Building a huge base with the 32kg should absolutely move my pressing strength forward. Just need to be careful with the recovery time.
Tuesday, January 1, 2019
12/29/18 Saturday December 29, 2018 (TGU, GSq, 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 - 20kg, body weight
5x:
20kg TGU x 1/1
20kg GSq x 5
Backward SL lunges x 5/5
pull-up x 2, 3, 4, 5, 6 (add a rep each set)
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 - Writing this on Tuesday after getting back from Spokane. Solid training session. I think I need to up the reps on the push-ups and emphasize this exercise more.
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 - 20kg, body weight
5x:
20kg TGU x 1/1
20kg GSq x 5
Backward SL lunges x 5/5
pull-up x 2, 3, 4, 5, 6 (add a rep each set)
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 - Writing this on Tuesday after getting back from Spokane. Solid training session. I think I need to up the reps on the push-ups and emphasize this exercise more.
Friday, December 28, 2018
12/28/18 Friday December 28, 2018 (DB 24kg C&J, Jerks)
Tom McCall waterfront park, Portland Oregon
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am- Training session - DB 24kg C&J, Jerks
DB 24kg farmer walk x 3 minutes (get bells from hotel to park)
24kg rack hold x 1/1
24kg overhead hold x 1/1
24kg FSQ x 1/1
24kg windmill x 1/1
DB 24kg rack hold x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
3x:
DB 24kg CL x 3 PR x 1 FSQ x 2
4x:
DB 24kg C&J x 3
DB 24kg C&J x 3
DB 24kg Jerk x 7
24kg 2H SW x 10
24kg 1H SW x 10/10
DB 24kg farmer walk x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Had a ton of fun doing this session across from the hotel we stayed in Hotel Rose, downtown Portland, across from Tom McCall waterfront park. Back in my hometown, never thought I would doing bells at this iconic park on a rainy morning in December!! It was great. Wanted to keep things simple, just two bells, the 24s. Clean and Jerks and just Jerks were on the menu. Amazing exercise that I really enjoy doing a lot. I didn't push that hard, I think this is an exercise that I do need to push harder in the future and really challenge myself with.
7:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
7:45am- Training session - DB 24kg C&J, Jerks
DB 24kg farmer walk x 3 minutes (get bells from hotel to park)
24kg rack hold x 1/1
24kg overhead hold x 1/1
24kg FSQ x 1/1
24kg windmill x 1/1
DB 24kg rack hold x 1/1
24kg 2H SW x 10
24kg 1H SW x 10/10
3x:
DB 24kg CL x 3 PR x 1 FSQ x 2
4x:
DB 24kg C&J x 3
DB 24kg C&J x 3
DB 24kg Jerk x 7
24kg 2H SW x 10
24kg 1H SW x 10/10
DB 24kg farmer walk x 3 minutes
rolling
Band wrist extensions, 10 x 2 sets per hand
8:30am - Complete
Notes - Had a ton of fun doing this session across from the hotel we stayed in Hotel Rose, downtown Portland, across from Tom McCall waterfront park. Back in my hometown, never thought I would doing bells at this iconic park on a rainy morning in December!! It was great. Wanted to keep things simple, just two bells, the 24s. Clean and Jerks and just Jerks were on the menu. Amazing exercise that I really enjoy doing a lot. I didn't push that hard, I think this is an exercise that I do need to push harder in the future and really challenge myself with.
12/26/18 Wednesday December 26, 2018 (32kg 1H SW, DB 24kgs stepback lunges, push-ups)
7:35am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:05am - 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
8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
10x (on the minute, 10 minutes):
32kg 1H SW x 5/5
5x:
DB 24kgs step back lunges x 5/5
push-ups x 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
9:00am - Complete
Notes - Writing this late Friday after a trip to Portland. Great training session. Things are going well here, I am feeling good. Right now I am trying to formulate an approach and training plan for right after the holidays. I have been working on consistently doing 1H SW with the 32kg and building up volume. This is my prep for the snatch test. Trying to be really powerful, straight arm, feel the lats engage, hip snap. I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement. It opens things up for me.
8:05am - 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
8:20am- Training session - 32kg 1H SW, DB 24kgs stepback lunges, push-ups
2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg 2H SW x 10
10x (on the minute, 10 minutes):
32kg 1H SW x 5/5
5x:
DB 24kgs step back lunges x 5/5
push-ups x 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
9:00am - Complete
Notes - Writing this late Friday after a trip to Portland. Great training session. Things are going well here, I am feeling good. Right now I am trying to formulate an approach and training plan for right after the holidays. I have been working on consistently doing 1H SW with the 32kg and building up volume. This is my prep for the snatch test. Trying to be really powerful, straight arm, feel the lats engage, hip snap. I continue to feel like keeping at least one day of backward lunges in my weekly program is very beneficial for single leg strength as well as it just seems like my pelvis and low back respond really well to this movement. It opens things up for me.
Monday, December 24, 2018
12/24/18 Monday December 24, 2018 (32kg C&P ladders, pull-ups)
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.
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.
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.
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