3/20/19 Wednesday March 20, 2019 (44kg 2H SW, 36kg 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 - 44kg 2H SW, jerks, 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 x 1/1
48kg DL x 5
DB 20kg BU FSQ  + PR x 2/2
32kg 2H SW x 10, x 2

44kg 2H SW x 5 (singles)
44kg 2H SW x 5
44kg 2H SW x 10, x 4

50 reps

32kg Jerks x 5/5
Push-ups x 5

3x:
36kg Jerks x 3/3
Push-ups x 5
36kg Jerks x 5/5
Push-ups x 5
36kg Jerks x 7/7
Push-ups x 5

50 jerks, 50 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

8:00am - Complete

Notes - Very good training session.  Decided to do the swings first, I am focusing these days on the power movements first, grinds / strength work second.  Jerks are also a power movement, more of a ballastic, but at lower reps with a pretty challenging weight, they are not easy.  I like the pairing with push-ups.

3/18/19 Monday March 18, 2019 (40kg 2H SW, DB 32kgs 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 - 40kg 2H SW, DB 32kgs 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 x 1/1
23kg BU FSQ + PR x 1/1
48kg DL x 5
32kg 2H SW x 10

5x:
40kg 2H SW x 10

DB 24kgs CL x 5 + FSQ x 5

3x:

DB 32kgs CL x 2 + FSQ x 2

rocking
hanging from the bar

DB 32kgs CL x 3 + FSQ x 3

rocking
hanging from the bar

16kg 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

8:00am - Complete

Notes - Very, very happy with this training session.  Definitely heavy, double 32s is no joke, but kept reps low.  Felt strong.  Will be working slowly up towards 5 by 5 with this load.  Reversed order of the heavy swings and did them first, I felt like that would be better to get the power done first, and then pure strength and grinding last.  I like this, it's consistent with the S&S model.  Get your power done first.

3/16/19 Saturday March 16, 2019 (DB 20kgs jerks + push ups)

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.

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

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

24kg deadstop SN x 5/5
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.

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.