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
1:30pm- Training session - DB 20kgs jerks + push-ups
20kg TGU + windmill x 1/1
24kgGSq x 5
48kg DL x 5
24kg 2H SW x 10
24kg TGU + windmill x 1/1
24kgGSq x 5
48kg DL x 5
24kg 2H SW x 10
4x:
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
2:00pm - Complete
Notes - Another solid, very easy session. Liking these double jerks a lot.
Sunday, March 17, 2019
Friday, March 15, 2019
3/15/19 Friday March 15, 2019 (DB 24kgs SW + step-back lunges, pull-ups, SN)
5:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
5:45am - 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
6:00am- 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 TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 2/2
24kg 2H SW x 10, x 2
5x:
DB 24kgs SW x 5 + step-back lunges 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
7:00am - Complete
Notes - Early morning. I backed off a bit from last week's session, didn't feel like doing the 28s. Right elbow is barking a little bit. Need to rest up. It's been a long week.
5:45am - 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
6:00am- 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 TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 2/2
24kg 2H SW x 10, x 2
5x:
DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 3, 3, 2, 2, 2 (each set)
24kg deadstop SN x 5/5
24kg SN x 10/10
24kg SN x 10/10
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
7:00am - Complete
Notes - Early morning. I backed off a bit from last week's session, didn't feel like doing the 28s. Right elbow is barking a little bit. Need to rest up. It's been a long week.
Thursday, March 14, 2019
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
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.
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.
Monday, March 11, 2019
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:
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.
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
rocking40kg 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.
Saturday, March 9, 2019
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.
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.
Friday, March 8, 2019
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
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.
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
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.
Wednesday, March 6, 2019
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
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.
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.
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