From NYC
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
Saturday, September 7, 2019
9/6/19 Friday September 6, 2019 (bodyweight)
From NYC
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
Warm up
10x:
Step-back lunges 5/5
Squats x 10
Push-up x 10
Indian clubs x 2 minutes
Band wrist extensions, 10 x 2 sets per hand
7 miles walking
Notes - Hitting some very basic bodyweight training in NYC and doing a ton of walking. I expect us to average 7 or so miles a day, which is way more than normal for me (and which is great). Just a good break overall from the weights for 5 days, something I have not done for a long, long time in terms of taking a week off.
Thursday, September 5, 2019
9/5/19 Thursday September 5, 2019 (variety)
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 - variety
24kg TGU x 1/1
24kg GSq x 5
4x:
DB 20kgs 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
7:30am - Complete
Notes - Front loaded training today as we are leaving for NYC for a wedding and anniversary trip!
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 - variety
24kg TGU x 1/1
24kg GSq x 5
4x:
DB 20kgs 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
7:30am - Complete
Notes - Front loaded training today as we are leaving for NYC for a wedding and anniversary trip!
Wednesday, September 4, 2019
9/4/19 Wednesday September 4, 2019 (You Don't Know Squat 1.0 Week 3 Day 2)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 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 - You Don't Know Squat 1.0 Week 3 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did 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
8:00am - Complete
Notes - That was tough, that was definitely a legit hard training session. Really pleased though with how this went. Feeling great about this program thus far. My movements are improving for all lifts.
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 - You Don't Know Squat 1.0 Week 3 Day 2
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6
4 sets - didn't set the bells down
2 sets - set down after the CL, then picked up and did 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
8:00am - Complete
Notes - That was tough, that was definitely a legit hard training session. Really pleased though with how this went. Feeling great about this program thus far. My movements are improving for all lifts.
Monday, September 2, 2019
9/2/19 Monday September 2, 2019 (You Don't Know Squat 1.0 Week 3 Day 1)
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 - You Don't Know Squat 1.0 Week 3 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 6 PR x 6
5 full sets, no missed reps
6 set FSQ x 6 PR x 4, set down, PR x 2
7th set FSQ x 6, set down, PR x 6
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
8:00am - Complete
Notes - Very pleased with this effort. Lots of strong work here. That's definitely a lot of volume in 20 minutes. 6 rep sets were tough but my efficiency in the movements is improving each week fairly clearly. I can squeeze out one or two presses by pausing and getting tight in the glutes specifically.
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 - You Don't Know Squat 1.0 Week 3 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 6 PR x 6
5 full sets, no missed reps
6 set FSQ x 6 PR x 4, set down, PR x 2
7th set FSQ x 6, set down, PR x 6
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
8:00am - Complete
Notes - Very pleased with this effort. Lots of strong work here. That's definitely a lot of volume in 20 minutes. 6 rep sets were tough but my efficiency in the movements is improving each week fairly clearly. I can squeeze out one or two presses by pausing and getting tight in the glutes specifically.
Sunday, September 1, 2019
8/31/19 Saturday August 31, 2019 (variety)
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 - variety
48kg DL x 5
20kg GSq x 5
4x:
DB 20kgs 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
9:30am - Complete
Notes - All good. Recovery a bit challenged, I feel good overall but the squats are certainly adding up.
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 - variety
48kg DL x 5
20kg GSq x 5
4x:
DB 20kgs 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
9:30am - Complete
Notes - All good. Recovery a bit challenged, I feel good overall but the squats are certainly adding up.
Friday, August 30, 2019
8/30/19 Friday August 30, 2019 (You Don't Know Squat 1.0 Week 2 Day 3)
7:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 3
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
6 sets full
7th set just got in the FSQ
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
9:30am - Complete
Notes - Very challenging but very good. The accumulation of squats adds up over the weeks for sure. But this is going very well overall. Pleased with this. Very explosive lift the double snatch, especially with 24kg! Fun to do.
8:15am - 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
8:45am- Training session - You Don't Know Squat 1.0 Week 2 Day 3
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
6 sets full
7th set just got in the FSQ
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
9:30am - Complete
Notes - Very challenging but very good. The accumulation of squats adds up over the weeks for sure. But this is going very well overall. Pleased with this. Very explosive lift the double snatch, especially with 24kg! Fun to do.
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