7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
12:15pm - 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
12:45pm- Training session - DB 20kgs jerks + push-ups
20kg TGU + windmill x 1/1
DB 20kg DL x 5
20kgGSq x 5
DB 20kg SW x 5
Pull-up x 1, x 2
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
1:15pm - Complete
Notes - Very easy stuff. Enjoyable. Baseball today, basketball, just moving around.
Saturday, March 23, 2019
Friday, March 22, 2019
3/22/19 Friday March 22, 2019 (DB 28kgs step-back lunges, SN)
5:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:00am - 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
6:15am- Training session - DB 28kgs step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg GSq x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
28kg TGU x 1/1
48kg DL x 5
28kg GSq x 5
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10
28kg 1H SW x 10/10
DB 24kgs step-back lunges x 5/5
24kg SN x 6/6
5x:
DB 28kgs 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
7:15am - Complete
Notes - Happy with this training session. Mixed it up and did some 1H SW, haven't done much of those in some time, and more snatches. 72 total snatches, much more than I have done in some time. Those movements both felt very solid. Lunges were strong. Easier to do this without double swings in a complex like I have been doing.
6:00am - 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
6:15am- Training session - DB 28kgs step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
24kg GSq x 5
24kg BU FSQ+PR x 2/2
24kg 2H SW x 10
24kg 1H SW x 10/10
28kg TGU x 1/1
48kg DL x 5
28kg GSq x 5
28kg BU FSQ + PR x 1/1
28kg 2H SW x 10
28kg 1H SW x 10/10
DB 24kgs step-back lunges x 5/5
24kg SN x 6/6
5x:
DB 28kgs step-back lunges x 5/5
24kg SN x 6/6
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
7:15am - Complete
Notes - Happy with this training session. Mixed it up and did some 1H SW, haven't done much of those in some time, and more snatches. 72 total snatches, much more than I have done in some time. Those movements both felt very solid. Lunges were strong. Easier to do this without double swings in a complex like I have been doing.
Wednesday, March 20, 2019
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
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.
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.
Monday, March 18, 2019
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:
hanging from the bar
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.
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
rockinghanging from the bar
DB 32kgs CL x 3 + FSQ x 3
rockinghanging 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.
Sunday, March 17, 2019
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.
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.
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.
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