6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 5 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 2
DB 20kgs FSQ x 6 CL x 6 PR x 6
20 minutes:
DB 24kgs FSQ x 6 CL x 6 PR x 6
3 sets - didn't set the bells down
4, 5, 6th set - set down after CL, then pick up and 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
7:30am - Complete
Notes - Tough one. I was tired. Have not been sleeping much and dealing with a lot of life stress.
Wednesday, September 25, 2019
Monday, September 23, 2019
9/23/19 Monday September 23, 2019 (You Don't Know Squat 1.0 Week 5 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
6:30am- Training session - You Don't Know Squat 1.0 Week 5 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 2
DB 20kgs FSQ x 6 PR x 6
20 minutes:
DB 24kgs FSQ x 6 PR x 6
6 full sets, no missed reps
7th set, did FSQ, set down, did 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
7:15am - Complete
Notes - Very pleased with this and a lot of strong work here today.
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 - You Don't Know Squat 1.0 Week 5 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 2
DB 20kgs FSQ x 6 PR x 6
20 minutes:
DB 24kgs FSQ x 6 PR x 6
6 full sets, no missed reps
7th set, did FSQ, set down, did PR
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
7:15am - Complete
Notes - Very pleased with this and a lot of strong work here today.
Sunday, September 22, 2019
9/21/19 Saturday September 21, 2019 (variety)
Took the double 20s to camp with Leah. Had a fun time doing a variety of different lifts with the bells. Threw in 50 push-ups. Felt great.
9/20/19 Friday September 20, 2019 (You Don't Know Squat 1.0 Week 4 Day 3)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 4 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, x 3
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
8 sets full
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
7:30am - Complete
Notes - Solid training day. Very pleased to get 8 full set, no set downs. Really good stuff.
6:30am - 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 4 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, x 3
DB 20kgs FSQ x 5 SN x 5
20 minutes:
DB 24kgs FSQ x 5 SN x 5
8 sets full
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
7:30am - Complete
Notes - Solid training day. Very pleased to get 8 full set, no set downs. Really good stuff.
Wednesday, September 18, 2019
9/18/19 Wednesday September 18, 2019 (You Don't Know Squat 1.0 Week 4 Day 2)
6:00am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:30am - 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 4 repeat 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
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 CL x 5 PR x 5
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
5 sets - didn't set the bells down
6th and 7th 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
7:30am - Complete
Notes - I thought this was pretty good and strong but looked back on last week and I had a hell of a training session coming back from NYC, and this didn't move the meter much. Finding it a bit difficult to improve density week to week within the 20 minute time periods, but overall feeling like I am getting a lot of work into a short time frame regardless. A huge day today as by Barbell and Plates arrived from Rogue. I have some serious strength work to explore very soon now that I have a Bar. Pretty damn pumped up.
6:30am - 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 4 repeat 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
48kg 2H SW x 10, x 2
DB 20kgs FSQ x 5 CL x 5 PR x 5
20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5
5 sets - didn't set the bells down
6th and 7th 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
7:30am - Complete
Notes - I thought this was pretty good and strong but looked back on last week and I had a hell of a training session coming back from NYC, and this didn't move the meter much. Finding it a bit difficult to improve density week to week within the 20 minute time periods, but overall feeling like I am getting a lot of work into a short time frame regardless. A huge day today as by Barbell and Plates arrived from Rogue. I have some serious strength work to explore very soon now that I have a Bar. Pretty damn pumped up.
Monday, September 16, 2019
9/16/19 Monday September 16, 2019 (You Don't Know Squat 1.0 Week 4 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 4 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
DB 20kgs FSQ x 5 PR x 5
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed reps
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 - Not bad at all. 8 full sets, no missed reps. Close to failure on the last presses for sure. Nice overall work here.
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 4 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
DB 20kgs FSQ x 5 PR x 5
20 minutes:
DB 24kgs FSQ x 5 PR x 5
8 full sets, no missed 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
8:00am - Complete
Notes - Not bad at all. 8 full sets, no missed reps. Close to failure on the last presses for sure. Nice overall work here.
Saturday, September 14, 2019
9/14/19 Saturday September 14, 2019 (variety)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
1:00pm- Training session - variety
DB 20kgs DL x 5
5x:
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
1:30pm - Complete
Notes - Feeling good. Back in the swing.
1:00pm- Training session - variety
DB 20kgs DL x 5
5x:
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
1:30pm - Complete
Notes - Feeling good. Back in the swing.
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