12:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
12:45am - 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
1:00pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
32kg TGU x 1/1
32kg GSq x 5
40kg TGU x 1/1 (PR)
40kg GSq x 5 (PR)
3x:
DB 20kg stepback lunges x 5/5
Pull-up x 2
Push-up x 10
DB 32kgs farmer carries x 2 minutes x 4 rounds
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
1:30pm - Complete
Notes - Great training session topped off by PRs in the TGU and GSq, both 40kg. Oddly I have never tried either lift with that weight, so it was pretty cool to just go ahead and try both and see how it went. With the TGU, they were certainly not easy, but I have pressed that weight many times. This is something I am going to keep trying more regularly. On the GSq I was mostly worried about just getting the bell up by the horns off the ground safely. Squatting it was obviously very easy as I have squatted double 32s many times.
Saturday, July 27, 2019
7/26/19 Friday July 26, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 Day 3)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk ladders 1, 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10 x 2
48kg 2H SW x 10 x 2
25 minutes:
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Another very solid training session. This is going extremely well. The thing I really enjoy the most is feeling quickly recovered and able to go again, over and over, during these sessions.
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk ladders 1, 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10 x 2
48kg 2H SW x 10 x 2
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2
I lost track of my reps. At a minimum, I got in 15 rounds, which is 45 reps. I am pretty sure this is off, and may have been 16 or even 17 rounds. Last week I got in 14 rounds - 42 reps
rollingI lost track of my reps. At a minimum, I got in 15 rounds, which is 45 reps. I am pretty sure this is off, and may have been 16 or even 17 rounds. Last week I got in 14 rounds - 42 reps
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Another very solid training session. This is going extremely well. The thing I really enjoy the most is feeling quickly recovered and able to go again, over and over, during these sessions.
Wednesday, July 24, 2019
7/24/19 Wednesday July 24, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 Day 2)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk sets of 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 1
48kg 2H SW x 10, x 2
25 minutes:
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Wow this was a very strong effort. Significant improvement in one week. My recovery from these sets seems to be very fast and I am ready to go again. This is going very well. I am going to be tempted to re-run this program right away with 32s after finishing this 4-week block.
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk sets of 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 1
48kg 2H SW x 10, x 2
25 minutes:
DB 28kgs CL + Jerk x 2
Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week
rollingGot in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Wow this was a very strong effort. Significant improvement in one week. My recovery from these sets seems to be very fast and I am ready to go again. This is going very well. I am going to be tempted to re-run this program right away with 32s after finishing this 4-week block.
Monday, July 22, 2019
7/22/19 Monday July 22, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 2 Day 1)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Really good progress week over week, got in one more full round, 6 more reps, which is great progress in a week. Recovery improving as I move through the sets. I feel ready to go again quickly which is great.
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
Got in 7 rounds - 42 reps (up from 6 rounds and 36 reps last week)
rollingGot in 7 rounds - 42 reps (up from 6 rounds and 36 reps last week)
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Really good progress week over week, got in one more full round, 6 more reps, which is great progress in a week. Recovery improving as I move through the sets. I feel ready to go again quickly which is great.
Sunday, July 21, 2019
7/20/19 Saturday July 20, 2019 (variety)
9:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:45am - 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
10:00am- Training session - variety
DB 20kgs deadlifts x 5
5x:
DB 20kg stepback lunges x 5/5
Pull-up x 2
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
10:20am - Complete
Notes - Nice easy session. Also went for a 10 mile bike ride with the kids, and a walk on Sunday, and enjoying sitting out on a boat. Great weekend all around.
9:45am - 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
10:00am- Training session - variety
DB 20kgs deadlifts x 5
DB 20kg stepback lunges x 5/5
Pull-up x 2
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
10:20am - Complete
Notes - Nice easy session. Also went for a 10 mile bike ride with the kids, and a walk on Sunday, and enjoying sitting out on a boat. Great weekend all around.
7/19/19 Friday July 19, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 1 Day 3)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk ladders 1, 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Finally writing this on Sunday. This session was great. A really fantastic first week on this program. I think this can be seriously milked. Getting a lot out of this lift.
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk ladders 1, 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2
Got in 14 rounds - 42 reps
rollingGot in 14 rounds - 42 reps
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Finally writing this on Sunday. This session was great. A really fantastic first week on this program. I think this can be seriously milked. Getting a lot out of this lift.
7/17/19 Wednesday July 17, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 1 Day 2)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk sets of 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Finally writing this on Sunday. Was very happy with this. Went great. Almost was able to stay on the minute for 25 minutes.
7:00am - 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
7:15am- Training session - DB 28kgs CL + Jerk sets of 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
DB 28kgs CL + Jerk x 2
Got in 23 rounds - 46 reps
rollingGot in 23 rounds - 46 reps
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - Finally writing this on Sunday. Was very happy with this. Went great. Almost was able to stay on the minute for 25 minutes.
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