4/17/19 Wednesday April 17, 2019 (KBM - DB 20s Week 2 Light Day)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - KBM - DB 20s Week 1 Light Day

24kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU PR x 3 BU FSQ x 3
24kg 2H SW x 10
24kg 1H SW x 10/10

32kg TGU x 1/1
48kg DL x 5
24kg BU PR x 1 BU FSQ x 1
32kg 2H SW x 10
32kg 1H SW x 10/10, x 2

5x:

20kgs DSW x 5 DSN x 5 SSP
2 minute rest

(took 12 minutes)

Indian Clubs 2 minutes 

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

7:30am - Complete

Notes - Really pleased with this one. 12 minutes, 5 sets.  Felt great.  Right elbow is barking a bit but that could be from baseball practice / game tonight for my son as well.  So far I am definitely liking KBM.  It's very plug and play, time efficient.

4/15/19 Monday April 15, 2019 (KBM - DB 20s Week 2 Medium Day)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - 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

6:30am- Training session - KBM - DB 20s Week 1 Medium Day

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

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 2

40kg 2H SW x 10, x 3

5x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
2 minute rest

Indian clubs x 2 minutes

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

7:30am - Complete

Notes - Really pleased with this training session.  Improved movement quality with the DHP and DSN as compared to last week.  Last sets were challenging.  Hard to press after DHP and DSN.  This gets the heart rate up for sure.

4/13/19 Saturday April 13, 2019 (24kg + bodyweight)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - 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

9:00am- Training session - 24kg + bodyweight

4x:
24kg TGU  x 1/1
24kgGSq x 5
Step-back lunges x 10/10
Pull-up x 3/3/2/2 (10 total over 4 sets)
Push-up x 10

Indian clubs x 2 minutes

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

9:30am - Complete

Notes - Very easy bodyweight work today.  Felt great.  Can ramp this up a bit over time.  Doesn't take much out of me.

4/12/19 Friday April 12, 2019 (KBM - DB 20s Week 1 Heavy Day)

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 - KBM - DB 20s Week 1 Heavy Day

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

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 2

32kg 1H SW x 10/10, x 2

3x:

20kgs CL x 5 MPR x 5 FSQ x 5 PPR x 5 FSQ x 5
2 minute rest

Indian Clubs 2 minutes 

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 - The last set was not easy. I am a bit shocked.  I want to be doing this with 24s but on the medium and heavy days, I am not capable of doing it without way more rest between sets.  This has been a pretty interesting experience for a week.  I will keep at it.

4/10/19 Wednesday April 10, 2019 (KBM - DB 20s Week 1 Light Day)

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 - KBM - DB 20s Week 1 Light Day

24kg TGU+Windmill x 1/1
48kg DL x 5
24kg GSq x 5
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
32kg GSq x 5
32kg 2H SW x 10, x 2

40kg 2H SW x 10, x 2

4x:

20kgs DSW x 5 DSN x 5 SSP
2 minute rest

Indian Clubs 2 minutes 

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.  I found this to be incredibly easy.

4/8/19 Monday April 8, 2019 (KBM - DB 20s Week 1 Medium Day)

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 - KBM - DB 20s Week 1 Medium Day

20kg TGU+Windmill x 1/1
20kg BU FSQ+PR  x 3/3
48kg DL x 5
24kg 2H SW x 10

24kg TGU x 1/1
24kg BU FSQ + PR x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

20kgs DHP x 5 ("interesting")

4x:

20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
2 minute rest

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 - Well, this is going to be an interesting ride.  Going to run Geoff Neupert's program Kettlebell Muscle (KBM).  It's a book I have had for years, read it a bunch of times, and at this point, it's just time to try it out.  Very different than how I have been training, so I am hoping this is a good stimulus.  I debated doing this with 20s or 24s and let me tell you after the first round today, obviously it's going to be the 20s:) I am definitely going to be challenged by this program on the "heavy" days.  Today was fine, some of the issue here is going to be movements I almost never perform (high pulls, and double snatches), combined with what is a very strong conditioning effect due to time under tension and short rest periods.  I think I am going to really enjoy this.  In the warm-ups I am still going to include various movements but not going to over do it.  Based on what Neupert says, you run this MWF and rest - a LOT - the rest of the week.  On the weekends I will do bodyweight only, no KBs.  Interested to see how this goes.  The 20s are going to get more work than they ever have had so that is kind of cool.

4/6/19 Saturday April 6, 2019 (DB 24kgs jerks + push ups)

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:45am - 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

9:00am- Training session - DB 24kgs jerks + push-ups

20kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg 2H SW x 10

DB 20kgs jerks x 10
push-ups x 10

4x:
DB 24kgs 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

9:30am - Complete

Notes - Writing this on Sunday night.  Felt like trying the 24s, and this was pretty darn easy.  It's time for a new program. I am going to try Kettlebell Muscle by Geoff Neupert.  6-12 weeks of complexes / chains.  I can't decide if I am going to jump in with the 24s, or try the 20s and see how it feels.  My sense is try the 20s for an intro week, and if it is feeling too easy, try the 24s for the cycle and see how it goes.  There are a few movements (high pulls, double snatches) I don't do much and have never done with two 24s.  Best to practice at least a week with the 20s and see how the body responds.