3/13/19 Wednesday March 13, 2019 (36kg jerks, 44kg 2H SW, 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 jerks, 44kg 2H SW, push-ups

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

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

32kg Jerks x 5/5

3x:
36kg Jerks x 2/2
Push-ups x 5
44kg 2H SW x 5
36kg Jerks x 4/4
Push-ups x 5
44kg 2H SW x 5
36kg Jerks x 6/6
Push-ups x 5
44kg 2H SW x 5

36 jerks, 45 push-ups, 45 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

8:00am - Complete

Notes - Excellent training session.  Pushed up the weight to 36kg, The bell felt strong in lockout, even on the 6 rep sets.  I am liking how this is going.  I may adjust to C&J soon to enhance the conditioning aspect, and basically turn these into a series of singles which is what the C&J feels like. 

3/11/19 Monday March 11, 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

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

28kg TGU x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
40kg 2H Hike Swing Park x 5 (singles)
40kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

5x:

DB 28kgs CL x 5 + FSQ x 5

rocking

40kg 2H Hike Swing Park x 5
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 - Very pleased with this training session.  Moving strongly towards double 32s for squatting.  I think next time I will go with sets of 2, 3 and see how that goes.  Continuing with heavy 2H SW as well to touch the heavier bells and move them.

3/9/19 Saturday March 9, 2019 (DB 20kgs jerks + push ups)

6:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:15am - 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

7:30am- Training session - variety

24kg TGU x 1/1
24kgGSq x 5
48kg DL x 5
28kg TGU x 1/1
28kgGSq x 5
48kg DL x 5
32kg TGU x 1/1
32kgGSq x 5
48kg DL x 5

3x:
DB 20kgs jerks x 10
push-ups 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

8:00am - Complete

Notes - Very nice, enjoyed this training session.  Very easy.  Like the double jerks a lot.

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.