9/10/23
50 Red band pull aparts
16 kg KB clean and press 3x 10, 10, 9
16 kg KB snatch and squat 1x 5 left and 1 x 5 right (these really sucked and I felt very unstable doing them, unable to get real deep in the squat - something to work on)
16 kg overhead carry 2 x 50 paces, 50 (per side)
Green band OH Tricep extensions 3 x12, 12, 10 with only rest to switch arms.
Hangboard pull-ups 3x 5, 5, 4
9/11/23
10 minutes treadmill
100 26kg KB swings
9/13/23
All with 16kg KB (rep scheme a la Dan John)
Cleans
3 rounds of 2, 3, 5, 10 reps
As little rest as possible between sets and rounds
Snatches
3 rounds of 2,3 5
As little rest as possible between sets and rounds
Hangboard pull ups 3x 2, 3, 5
OH Tricep Extensions green band 2 x 12, 15
9/16/23
50 red band pull aparts
26kg KB cleans 3 sets of 2, 3, 5 reps
26kg suitcase carries 3x 50 paces each side
OH carry with hydrocore bag 200 paces (that was 
).
Orange band Flyes 2 x 20, 20
One arm rows with gray band and Fat Gripz 3 x 11, 11, 10
Adding the carries in feels great these past few workouts. I definitely feel stronger in them already.
Cleans were a little sketchy on those sets of 5 with the heavier KB. Managed.
For those that use kettlebells a lot, what’s the secret to not bruising your wrist? I have the turn down where it’s not smacking my wrist anymore but I am still banging it up.
9/18/23
New toys from Titan arrived so:
Back squats with 80lb sandbag
3x 12, 12, 12
Sandbag Zercher carry:
3x 50, 50, 40 paces
Hydrocore side to side swings 2x 50, 50
30lb Slam ball slams
3x 5, 5, 5
9/19/23
40 red band pull aparts
16kg KB swings 2x 30, 30
26kg KB cleans 3 x 5, 4, 4
Ab twists with 30lb ball 2 x 18, 18
Hangboard pull-ups 3x 5, 4, 3
OH Tricep extensions green band 2x 15, 16
One arm rows with gray band and fat Gripz 2x 12, 12
9/21/23
Suspended hamstring curls
3x 11, 11, 10
Essentially the ones from this article:
26 kg KB cleans
3 rounds of 2, 3, 5
Hydrocore snatch from waist
3x 12, 12, 12
Single leg RDL 26kg KB
3x 6, 6, 5
Man, I have weak hamstrings. That will change.
Calf Raise with BW
30-10-30 method
9/23/23
Hydrocore Side to side swings 2x50
80 lb sandbag cleans 3 x 10, 8, 8
Back squats with 80 lb sandbag 3x 12, 12, 12
30lb Slam ball overhead carry 2x 100 paces
Slam ball slams 3x 5, 5, 5
Edit to add video:
Finally:
Took a few days off to nurse an angry elbow. Back at it later today.
Someone on another thread the other day (can’t find it now for some reason - maybe @simo74) mentioned that many lifters come into agreement with Dan John.
Edited to remove the already coined name.
Oops. Sorry @jdm135 not trying to steal the name.
Great idea and I totally agree. Dan just makes sense. Probably because he is not trying to reinvent the wheel on anything. The old ideas work just fine.
Ha! Great minds.
Good job someone is awake. Well remembered sir 