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 6 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 4 CL x 4 PR x 4
20 minutes:
DB 24kgs FSQ x 7 CL x 7 PR x 7
3 sets - didn't set the bells down
4, 5th set - set down after CL, then pick up and PR
6th set - down down after FSQ, set down after CL, then 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 - Pretty goddamn hard but was really pleased with the results. In 20 minutes this is a lot of volume. I've been really happy with this overall program. Feeling powerful.
Wednesday, October 2, 2019
Monday, September 30, 2019
9/30/19 Monday September 30, 2019 (You Don't Know Squat 1.0 Week 6 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 6 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 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
DB 20kgs FSQ x 7 PR x 7
20 minutes:
DB 24kgs FSQ x 7 PR x 7
5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and time
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 - Definitely a tough training session, but I did improve on the density overall and this was a good outcome. This is the final week of this cycle. It has been a good one, particularly in building strength, I have definitely been getting stronger.
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 6 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 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
DB 20kgs FSQ x 7 PR x 7
20 minutes:
DB 24kgs FSQ x 7 PR x 7
5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and time
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 - Definitely a tough training session, but I did improve on the density overall and this was a good outcome. This is the final week of this cycle. It has been a good one, particularly in building strength, I have definitely been getting stronger.
Saturday, September 28, 2019
9/28/19 Saturday September 28, 2019 (variety)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:45am- Training session - variety
20kg arm bar + bent arm bar x 1/1
20kg TGU x 1/1
20kg GSq 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
7:15am - Complete
Notes - Feeling great.
6:45am- Training session - variety
20kg arm bar + bent arm bar x 1/1
20kg TGU x 1/1
20kg GSq 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
7:15am - Complete
Notes - Feeling great.
Friday, September 27, 2019
9/27/19 Friday September 27, 2019 (You Don't Know Squat 1.0 Week 5 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 5 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 6 SN x 6
5 sets full
6th and 7th sets, FSQ, set down, SN
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 - Pleased with this. I am not necessarily making a ton of improvements week over week in terms of improving the density, which tells me I am probably tapped out on this program. I do think my technique has improved in all lifts particularly the squat. I feel more "rooted" when walking and standing. It's been very good.
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 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 6 SN x 6
5 sets full
6th and 7th sets, FSQ, set down, SN
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 - Pleased with this. I am not necessarily making a ton of improvements week over week in terms of improving the density, which tells me I am probably tapped out on this program. I do think my technique has improved in all lifts particularly the squat. I feel more "rooted" when walking and standing. It's been very good.
Wednesday, September 25, 2019
9/25/19 Wednesday September 25, 2019 (You Don't Know Squat 1.0 Week 5 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 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.
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.
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.
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