4/26/19 Friday April 26, 2019 (KBM - DB 20s Week 3 Heavy Day)

From Cannon Beach, OR

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

8:00am- Training session - KBM - DB 20s Week 1 Heavy Day

20kg OH hold x 1/1 (2 minutes)
24kg windmill x 1/1
DB 20kgs rack carry walking x 1 minute
DB 20kgs BU FSQ + BU PR x 1/1
24kg 2H SW x 10

32kg OH hold x 1/1 (1 minute)
32kg BU CL x 1/1 (tough)
32kg GSq x 5
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2

5x:

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

took 15 minutes total - pleased with this

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

8:45am - Complete

Notes - Having fun from the beach in Oregon with the family.  This was great.  Right quad is very tight (driving down here from Seattle).  Felt it on the squats big-time.  All in all, very solid though.

4/24/19 Wednesday April 24, 2019 (KBM - DB 20s Week 3 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

6x:

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

(took 13 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 - This was excellent. Moved very quickly, did not take much rest.  This is getting better each session / week. Good adaptations.

4/22/19 Monday April 22, 2019 (KBM - DB 20s Week 3 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
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10

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

40kg 2H SW x 10, x 2

6x:

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 - This was good.  Also got some bodywork today, in general, things going very well during this training cycle.

4/20/19 Saturday April 20, 2019 (variety)

5:15pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

5:45pm - 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

6:00pm- Training session - variety

24kg TGU  x 1/1

3x:
Step-back lunges x 10/10
Pull-up x 3/3/2 (8 total over 3 sets)
Push-up x 10

3x:
DB 24kg rack hold x 2 minutes
DB 24kg farmer carry x 3 minutes

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

6:30pm - Complete

Notes - Enjoyed this.  Maybe did a little bit too much, not sure.  But this felt good.  I did try and avoid too much of anything overhead as I am getting plenty of that during the week with KBM.

4/19/19 Friday April 19, 2019 (KBM - DB 20s Week 2 Heavy 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 Heavy Day

24kg TGU+Windmill x 1/1
48kg DL x 5
20kg 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 3

4x:

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

7:45am - Complete

Notes - this wss great today. took 12 minutes for the main complex.  Very challenging at the end, but an improvement from last week. I am definitely enjoying the training cycle.

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.