8/19/19 Monday August 19, 2019 (You Don't Know Squat 1.0 Week 1 Day 1)

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

6:45am- Training session - You Don't Know Squat 1.0 Week 1 Day 1

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 3

DB 24kgs FSQ x 4 PR x 4

20 minutes:
DB 28kgs FSQ x 4 PR x 4
I got in 5 sets, started failing, decided I needed to bell down

DB 24kgs FSQ x 4 PR x 4
I got in 6 sets I believe, the last several were very challenging with the PR

rolling
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

7:45am - Complete

Notes - Tough day, tough day.  I went through Geoff Neupert's programs and picked another one from Kettlebell Express Ultra Reloaded which is double-bell focused.  His stuff is fantastic.  I wanted to try and do a Front Squat focused program which I think could help me with clean and jerks, focusing on improved leg strength.  Program called for using a bell based on a 10 rep max of the hardest lift.  I was damn stupid here and started with the 28s this morning.  I can definitely press a 28kg 10 times - I cannot, as I quickly realized, press 2 28s 10 times.  Made the mistake of taking a 1-bell RM and applying it to 2-bells.  Just dumb.  I dropped down to the 24s but by then I had expended a decent amount of energy with the 28s, and also, I think I probably was compressing the rest periods too much (10 sets of 4s in 20 minutes is frankly not enough rest, I should have been aiming for more like 8 sets, about 30ish squats and 30ish presses).  So that was just stupid.  I also have not done much strict pressing for many months (probably back to February actually, so 6 months, wow) of anything above a 20kg and when doing that I was working it within a complex, not as stand-alone strength work.  So I will start again here Wed on the program using 24s, and then for the 3rd day that calls for FSQ + SN, I will bell down to 20s and not mess with double snatching 24s.  I can do it (though I have never tried), but not 10 reps - so 20s it is.  And that will be very useful.  The focus of this program is the FSQ.  I am a bit concerned with my left hip and low back lighting up in the old pattern that crops up, so I am going to try and balance this with backward lunges and try and get consistent soft tissue work done.  This is a 6-week program.

8/17/19 Saturday August 17, 2019 (variety)

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

7:45am - 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

8:00am- Training session - variety

24kg TGU x 1/1
48kg DL x 5

5x:
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

8:30am - Complete

Notes - Solid, feeling great.  Looking into next programming cycle now, going to be squat focused, not sure what the supplement lift is yet.

8/16/19 Friday August 16, 2019 (DB 24kgs FSQ + stepback lunges)

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

6:45am- Training session - DB 32kgs CL + Jerk

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 3

5x
DB 24kg FSQ x 5

5x
DB 24kg step-back lunges x 5/5

32kg 2H SW x 10, x 2 

rolling
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

7:45am - Complete

Notes - Awesome training on my 42nd birthday!!  Loved the squats.  That is going to be the focus for the next cycle.  Working to sets of 5 with double 32s.

8/14/19 Wednesday August 14, 2019 (DB 32kgs CL+Jerk Big PR)

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

6:45am- Training session - DB 32kgs CL + Jerk

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 3

DB 24kg CL + Jerk x 5

DB 32kgs CL + Jerk x 2, 15 rounds, 30 total reps, no timer (big PR)

32kg 2H SW x 10, x 2 

rolling
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

7:45am - Complete

Notes - CL+Jerk with the 32s.  I have never even tried it until today.  Absolutely no sweat, 15 rounds of doubles.  That was super, super cool. I am very, very pumped.

8/12/19 Monday August 12, 2019 (DB 20kgs complex, DB 28kgs farmer carries)

From Priest Lake

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:00am- Training session - DB 20kgs complex, DB 28kgs farmer carries

DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10

DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10, x 3

5x:
DB 20kgs SW x 5 + SN x 5 + PPR x 5 + FSQ x 5

Took 15 minutes and this was pretty hard

DB 28kg farmer carries x 1 minute, x 5

Indian clubs 2 minutes

8:45am - Complete

Notes - Good overall end to the time at Priest Lake.  I am going to mess around a bit this week with low reps of DB 32kg CL+Jerks just to see how they feel.  Probably doubles is the right way to go. Need to consider the next program, I am thinking something with double front squats paired with the snatch or swings, probably the snatch.  Need to look at Neupert's stuff again.

8/10/19 Saturday August 10, 2019 (variety)

From Priest Lake

5 rounds

10 bodyweight squats
Step back lunges x 5/5
10 push-ups

Easy, felt great. What a week here at the lake! Kids loved it and we had an amazing time boating, sunning, etc. etc. Great Cousins Weekend again with the Brajcich clan.

8/9/19 Friday August 9, 2019 (MBF#1 - DB 28kgs CL+Jerk Week 4 Day 3)

From Priest Lake

8:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:00am- Training session - DB 28kgs CL + Jerk ladders 1, 2, 3 25 minutes

DB 20kg CL+OR holds - 1 minute
20kg BU PR + BU FSQ x 2/2
DB 20kg BU PR + BU FSQ x 1/1
20kg 2H SW x 10

DB 20kgs CL+Jerk x 5

DB 28kg CL+OR holds - 1 minute
28kg BU PR + BU FSQ x 1/1
28kg 2H SW x 10
DB 28kgs SW x 3

DB 28kgs CL + Jerk x 1

25 minutes:

DB 28kgs CL + Jerk  ladders 1, 2, 3

Got in 7 rounds plus 1, 2 - did a final 3 after the timer.  48 total reps. 

Indian clubs 2 minutes

9:45am - Complete

Notes - Solid training, felt great.  A little more tired this day.