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

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 SW + step-back lunges, SN

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

28kg TGU x 1/1
48kg DL x 5
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 3

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

pull-up x 3, 2, 1, 1 (each set)

24kg deadstop SN x 5/5
24kg SN x 5/5, 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 - pretty challenging training session.  The 28s are not easy.  Well, a complex with 28s is not easy.  The time under tension is about 1:45 for each set. A few more pull-ups today, a few more snatches than last week.  I want to up the snatches to work slowly up to 100 each session.

3/6/19 Wednesday March 6, 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

2x:
32kg Jerks x 3/3
Push-ups x 3
40kg 2H SW x 3
32kg Jerks x 5/5
Push-ups x 5
40kg 2H SW x 5
32kg Jerks x 7/7
Push-ups x 7
40kg 2H SW x 7
32kg Jerks x 10/10
Push-ups x 10
40kg 2H SW x 10

50 jerks, 50 push-ups, 50 swings

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 - Very good training session.  Ready to move up to the 36kg bell next time, drop reps, and start working up. It will be good to get into overhead lockout with heavy bells for many reps.  I think this is ultimately going to help shoulder stability and the strict press.

3/4/19 Monday March 4, 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
28kg BU FSQ + PR x 2/2
48kg DL x 5
36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 10, x 2

DB 20kgs CL x 5 + FSQ x 5

6x:

DB 24kgs CL x 5 + FSQ x 5

rocking

36kg 2H Hike Swing Park x 5 (singles)
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 - Very good training, still tired from the weekend and felt like I should dial things in with the 24s instead of doing the 28s. I added some sets / reps.  Overall pleased with this. 

3/2/19 Saturday March 2, 2019 (Breakthrough Strength and Performance, Bend OR)

Had a great weekend in Bend, OR with my buddies for their / our annual ski trip (I don't ski, but love hanging out with these guys). 

Back in December I met Tom Benge at the SFGII certification in Seattle.  Tom owns a gym in Bend, Breakthrough Strength and Performance.  Tom is an awesome guy and amazingly strong (and huge - 280 pounds).  I told Tom that I would look him up when I was in town for this trip.  I got to his gym around 845am and he showed me around, and I was treated very very well. 

In short we warmed up with some bodyweight mobility, halos, goblet squats.  Training was 10 minutes of getups (24kg), and then 5 supersets of deadlifts + pull-ups.  For deadlifts I used a trap bar and worked up to doubles of I think 285 lbs.  Didn't want to push anything since I don't deadlift.  I need to get a damn bar and some weights soon and stop just talking about it. For pull-ups I did 3, 3, 2, 1,1 for the 5 sets.  We finished with 10 minutes of 1H SW, I used the 32kg, 10 reps on the top of each minute.  Good stuff.

The training really didn't matter because the main thing was to see my friend and be reminded how cool it is to be part of the StrongFirst community.

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.