3/1/19 Friday March 1, 2019 (DB 28kgs SW + step-back lunges, pull-ups, SN)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - DB 28kgs SW + step-back lunges, SN

20kg TGU+Windmill x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 2/2
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
28kg BU FSQ  + PR x 1/1
28kg 2H SW x 10, x 2

DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1

5x:
DB 28kgs SW x 5 + step-back lunges x 4/4

pull-up x 1

24kg deadstop 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

7:45am - Complete

Notes - wow, this was for real.  Double swings into step-back lunges with 28s, that was not easy.  Very challenging last couple of sets.  Loving this. 

2/27/19 Wednesday February 27, 2019 (32kg jerks, 40kg 2H SW, push-ups)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - 32kg jerks, 40kg 2H SW, push-ups

20kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR  x 1/1
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

DB 20kgs Jerks x 5/5

DB 24kgs Jerks x 5/5

2x:
32kg Jerks x 3/3
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 5/5
40kg 2H SW x 5
Push-ups x 5
32kg Jerks x 7/7
40kg 2H SW x 5
Push-ups x 5

32kg Jerks x 10/10

40kg 2H SW x 10

Push-ups x 5

40 jerks, 40 swings, 40 push-ups

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

7:45am - Complete

Notes - This was a great training session.  Very, very pleased.  I like how things are going here. I had some bodywork done yesterday, worked on my left pec minor, opened it up, right scap, left glute.  Very helpful work.  Trending up here.

2/25/19 Monday February 25, 2019 (DB 28kgs CL+FSQ complex)

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 - DB 28kgs CL+FSQ complex

20kg TGU+Windmill x 1/1
24kg BU FSQ+PR  x 2/2
48kg DL x 5
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
28kg 2H SW x 10, x 2

DB 20kgs CL x 5 + FSQ x 5

DB 24kgs CL x 5 + FSQ x 5

2x:
DB 28kgs CL x 2 + FSQ x 2
DB 28kgs CL x 3 + FSQ x 3

DB 28kgs CL x 5 + FSQ x 5

36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 5
36kg 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 - Really good training session today.  I like where things are going.  Feeling good. Left shoulder significantly better and responding to lower training volume and focus on other lower body movements.

2/23/19 Saturday February 23, 2019 (variety)

12:45pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

1:15pm - 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

1:00pm- Training session - variety

2x:
24kg TGU x 1/1
48kg DL x 5
24kg GSq x 5
pull-up x 1
push-ups x 10

3x:
DB 20kgs jerks 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

1:30pm - Complete

Notes - Easy, i enjoyed this.  For whatever reason I have been called to the jerks lately.  I just feel like doing them, and they feel good. It's also a quick way to get the heart rate up and get a full body training effect.  I was doing the soft drop on these and getting into a nice rhythm.

2/22/19 Friday February 22, 2019 (DB 24kgs SW + step-back lunges, pull-ups, SN)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - DB 24kgs SW + step-back lunges, SN

20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
24kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

DB 20kgs SW x 5 + step-back lunges x 5/5
pull-up x 1

4x:
DB 24kgs SW x 5 + step-back lunges x 5/5

pull-up x 1

20kg deadstop SN x 5/5

24kg deadstop 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

7:45am - Complete

Notes - I was sick as a dog all day Thursday, very bad stomach bug.  Went to bed at 8pm Thursday night wondering how I would wake up today.  Thank goodness, I felt great.  This was a very encouraging session.  The double swings + step-back lunges were challenging, in a good way.  I took video and it looked pretty good.  I don't do double swings often but just felt like it.  I have been enjoying doing some complexes lately. I have not snatched in several weeks so ended with some dead stop snatches (singles basically) with the 20 and 24kg.  These felt fine actually.  I have about 10 day left to pass the snatch test.....

2/20/19 Wednesday February 20, 2019 (28kg jerks, 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 - 28kg jerks

20kg TGU+Windmill x 1/1
DB 20kg BU FSQ+PR  x 1/1
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
DB 20kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

DB 20kgs PPR x 5/5
Push-ups x 5

DB 24kgs PPR x 5/5

Push-ups x 5

DB 24kgs Jerks x 5/5
Push-ups x 5

24kg Jerks x 5/5
Push-ups x 5

2x:
28kg Jerks x 6/6
Push-ups x 5
28kg Jerks x 8/8
Push-ups x 5
28kg Jerks x 10/10
Push-ups x 5

Birddogs x 3/3
Single leg work

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 training session overall.  Freestyling this week.  I enjoy doing jerks and I think this exercise could actually be helpful in terms of working on stability in the overhead position for my left shoulder.  It's more controlled than for example snatching.  Dialing up TGUs as well likely makes sense in terms of getting something heavy overhead in a controlled fashion. 

2/18/19 Monday February 18, 2019 (DB 24kgs CL+FSQ complex)

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 - DB 24kgs CL+FSQ complex

20kg TGU+Windmill x 1/1
20kg BU FSQ+PR  x 3/3
48kg DL x 5
24kg 2H SW x 10, x 2

24kg TGU+Windmill x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

DB 20kgs CL x 5/5 + FSQ x 5/5

5x:
DB 24kgs CL x 5/5 + FSQ x 5/5

32kg 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 - Taking a different route here.  I am going to freestyle a bit this week, do some bodywork, and re-assess where I am at at the end of this week.  I am tempted to switch directions here away from the ROP and try something else for a bit.  I am loving squatting right now and that is something I could push, and give the overhead work a break.  My only concern is that I am supposed to pass the snatch test by the first couple of days of March, and get it on video.  I don't have much time, and am not feeling confident in it right now given the back and forth issues with my left shoulder.