12/31/13 Tuesday December 31, 2013 (SL DLs 16 kg, 2H SW 48kg 10 / 10 mins)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - kids waking up, made breakfast, played a bit

9:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Took a work phone call, resumed at 10:30am.

Arm bar 12 kg, 1+1

10:35am - Training session - Focus on 2H SW 48 kg, SL DL with 16 kg

TGU 24kg, 1+1

SL DL 16kg, 5/5

2H SW 24kg, 10

2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)

SL DL 16kg, 5/5

11:00am - Complete

Notes -  Well, that was the last training session of 2014.  And it ended, appropriately, with me swinging a Beast kettlebell at my house for the first time ever after receiving my Beast a few weeks ago.  We had not programmed it into the routine yet and I for some reason fought successfully any urges to play with it.  I will say, the power of the Swing is just amazing in general.  Walking the thing outside after deadlifting it with two hands, the damn thing is just plain HEAVY.  The thought of trying to clean the thing, press it - come on, 1H swing even, really?  I feel like I am progressing well and am building some good solid strength but those feats just seem very far away to me.  But - I knew I could 2H swing the thing with some power because I had been 2H SW the 44kg I have with good success.  Also I have been swinging double 24s with a lot of power also.  Well - I was right.  After getting warmed up I went for it with max power on the swings and was really pleased with how things went.  Man, you can really get rooted into the ground with a weight that heavy, and it feels damn good.  I took forward to continuing to train with the Beast and I will be damned if by the end of 2014, I have not progressed to being able to swing it with 1H, as well as get a solid TGU up and down with the Beast.  I believe as long as I continue to progress methodically with Kevin's tutelage along the way, and be smart, I can achieve those two goals.

As far as wrapping up 2013, it's worth saying a couple of things briefly.

First, I started logging my training daily at the very end of 2012, and I kept up with it throughout 2013 without missing a beat.  This is a tremendous habit, I enjoy it, it is valuable to me, and damn it I wish I had done this much sooner, which I had discovered KBs and the methods of the RKC / StrongFirst so much earlier in my life.  But, at 36 years old, I am absolutely without question in the best shape of my life, not just physically, but mentally as well.  I have a long way to go like all of us here on planet Earth, but I know very much realize that life is about the journey (journeys really), and not the destination(s).

Second, I have been through a lot personally in 2013, primarily dealing with the emotional loss and grief of the deterioration of my relationship with my wife who moved out of our house in February and has indicated she wants us to divorce.  While we have maintained complete amicability and respect for each other, and tried to focus on strong parenting of our two children who are just 6 and 4 years old now, the whole situation obviously is deeply emotionally uprooting and challenging.  I am grateful for the couples and individual counseling I sought and and actively participated in, which started in November 2012 and went pretty consistently through August 2013.  That time was one of deep self reflection, development of self awareness, and a recognition among many other things about myself that although I have tried damn hard all of my entire childhood and adult life to be perfect - I do not have to be.  I do however have a responsibility to be present in the moment, put the best parts of me forward as much as possible, love my two kids to death but parent them responsibly and thoughtfully so that they can start a path toward being two outstanding lights in this world that really has a lot of darkness, if that is what you focus on.  I truly believe that life is not a series of random events, things absolutely happen for a reason, and in every person and every interaction and experience in life there is something to be gleaned and learned from, if you can get your mental/spiritual/physical being to be present completely, ready to learn, grow, and mature to be ready for whatever is around the corner for you in life.  I want to be able to say I am doing just that in 2014, and beyond.  

12/28/13 Saturday December 28, 2013 (3.5 mile run, pull-ups)

Keeping up with the consistent running at least once a week building on the Seattle half marathon training, I got in a nice 3-4 mile run around Greenlake Saturday afternoon.  Wow this is the best my legs, ankles, arches have felt running in a long, long time but I have been noticing since the race that each week they have been feeling better.  I think it just really took a long time to build up the running volume in the minimalist Vivos I wear for training and running, as well as primarily just dealing with the very long layoff from not running much for two full years (all KBs basically).  But I have to say, I have a stronger foundation now, particularly so much stronger in the glutes, my stride is better, I have more stability throughout my entire structure, and it is a good feeling to get out and run. I am really glad I can do this.

Inspired by a recent blog post by Pavel on the StrongFirst web site, "Strong First Ground Work", which outlined doing aerobic work interspersed with quick short sets of 1-arm / 1-leg pushups or pistols, rinse and repeat, I realized I could get some Pull-Up training done at the lake his way at the two different Pull-Up stations.  I really don't know why I didn't think of this before.  So I realized it at the end of the run but got in a few sets of Pull-Ups, realizing that the really thick bars near the basketball hoops are absolutely terrible for pull-ups, but the rings are GREAT.  I will check out the other Pull-Up station and hopefully those bars are normal and can be used for P/Us and chins.  After talking with Kevin I am going to set it up where I do about 1 mile of aerobic work, then a set of 3-5 pullups, then rinse and repeat for a total of 3-4 miles, 3-4 sets of P/Us.  This should be an excellent compliment to my KB training and keep things fresh enough so that the P/U test at the SFG (5 strict P/Us) is no issue for me.

12/30/13 Monday December 30, 2013 (DB SS PR 24 kgs, 1H SW 32 kgs)

6:50am - Original Strength and Primal Move - 40 minutes (some extra time to work the lacrosse ball on traps, obliques)

7:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

15 or so minute interruption for kids waking up

8:05am - Training session - Focus on DB SS PR 24 kgs, 1H SW 32 kgs

TGU 20kg, 3+3

DB DL 32kgs, 5 2X

DB SS PR 24 kgs, 15 minutes timed, AMRAP - did 4/4 x 9 sets, total of 36 reps per arm

1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)

8:35am - Complete

Notes -  This was a very good training session, now working on some new things for the next several weeks on a new program from Kevin.  I have not done see saw pressing in a long, long time, probably back to early March so at least 9 months.  I will say I am a hell of a lot stronger than I was in March and it was obvious to me today.  I was really rooting into the ground, good glute tension, quads tight and the presses were just going up pretty easily with double 24s.  This is one of my favorite movements and it was great to practice it again.  I could have pushed harder but went by feel on the first set and it felt like 4/4 would be just right to stay away from failure.  Aimed for anywhere between 32 and 40 reps per side and ending with 36 was a good first effort.  After the see saw pressing I took a few minutes of rest and then banged out 5 minutes of 10/10 1H SW with the 32 kg, which was cool.  I was huffing for the last two sets, but was able to maintain good form, kept telling myself to get the bell back on the descent and use my hips, not worrying about how high the bell was going but just keeping things strong and snappy which the swings were.  Good stuff.  I still felt some muscle fatigue and DOMs in my lats, traps, obliques and abs from doing some pull ups on Saturday for the first time in forever, so for this session to go as well as it did was pretty awesome.

12/27/13 Friday December 27, 2013 (training with Kevin - baseline SN test)

Checked my training log and I last trained with Kevin on Wed November 27 - a little over a month.

Before meeting Kevin at 6:30am I slept in, so really didn't get warmed up at all.  That is a little frustrating to me because I have done that several times before training with him and it just takes me too long to warm up, really kind of a waste of time when we could be training some lifts.  I need to get that fixed but I am tired as hell from the holidays and couldn't get it moving this morning.

6:40am - Training session with Kevin.  We did some basic primal move and other mobility work for while and then got into things.  Kevin did tune up my Bretzel with several modifications that I think will be useful - staying tight in the pre-stretch phase, getting the legs at 90/90, supporting the raised leg with a foam roller.  All good tips.

We then did a series of arm bars, then TGUs, goblet squats and then 1H SW with the 16 kg.  Then did TGUs, goblets, and 2H SW with the 24 kg.

We then did some snatches with the 20 kg, then the 24 kg, and then got warmed up for the real event of the day - a baseline 5 minute Snatch test with the 24 kg.  The goal - 100 reps in 5 minutes.

Anti climatic a bit as I got 80 reps.  I actually felt pretty good physically and checking the logs the last time I snatched the 24 kg was Friday December 13 where I got 114 snatches in 12 minutes using a 3/3, 6/6 ladder approach.  I felt pretty shitty about my 80 reps in 5 minutes today until I realized that my pace for 5 minutes 2 weeks ago was 48 reps.  So in that sense maybe today was not so bad.  Clearly I have something to work toward as I have a 20% improvement I need to achieve.  Kevin thought it was a good baseline today so that was encouraging.  I was pretty pissed because the limiting factor was the callous on my R hand under the middle finger, which continues to be my toughest hand issue.  I have been working the pumice stone in the shower but have to keep focused on hand care and really need to clean that callous up completely.  I truly think the damn thing cost me at least 10 reps alone as I was getting pretty worried about tearing it, it was distracting, and on every descent the damn thing was pulling and it hurt.  If I can get that cleaned up it will be nice to see where I can get on my next snatch test.

7:45am - Finish.  OK day, needed to get warmed up, be on time, not waste time with Kevin and also need to get the callous all the way cleaned up.  So, just an ok day but I did come out of this knowing I am not too far off of snatch test requirements for the SFG.  Kevin keeps encouraging me to pick a date and sign up for the cert.  San Diego in late Feb seems quick, the next one is Chicago in April.  I need to make a decision and go for it.

12/26/13 Thursday December 26, 2013 (TGUs, 1H SW 32kgs)

7:00am - Original Strength and Primal Move - 30 minutes, then 15 minute interruption for kids' waking up

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:00am - Training session - Focus on TGUs, 1H SW 32 kgs (lots of interruptions)

TGU 24kg, 1+1
TGU 28 kg, 1+1
TGU 32 kg, 1+1
TGU 32 kg, 1+1

DL 32kgs, 5

GSq 32 kg, 5

1H SW 32kg, 10/10, 5X (100 reps)

8:45am - Complete

Notes -  Kind of a weird day coming off of taking Christmas day off, being extremely tired as well from all of the holiday stuff and coming off of all of that.  Lots of interruptions too as I got up late and the kids started waking up and it threw things off pretty badly in terms of just getting in and out quickly.  In terms of the training itself the 2nd rep on the 32 kg TGU surprised me in terms of the difficultly level.  I will say this is the first time I can recall attempting the 32 kg for reps, but I thought I would be more ready for it.  Maybe just tired, not sure, but I will build volume very, very slowing with the 32 kg.  I do want to get to 5/5 in 10 minutes a la Pavel's Simple and Sinister minimum requirements with the 32 kg.  He also has a 100 rep minimum with the 32 kg for 1H SW which I feel I am already at.  I did not time myself today but I did go quickly with the swings with minimal rest.  Didn't really feel that sharp, some reps could have been more powerful, and with the L arm in particularly I felt the bell tugging on my elbow on some reps which I did not like.  Need to do some lacrosse ball release work tonight.  Still, I do think this type of workout a couple of times a week as a variety day session could be very on point.  Not sure if the load is too heavy for variety days, so I want to talk to Kevin.  Perhaps one variety day yes, the other variety day, something with less load.  

12/24/13 Tuesday December 24, 2013 (DB C&P 24 kgs, DB SW 24 kgs)

1:20pm - Original Strength and Primal Move - 30 minutes

1:50pm - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

2:05pm - Training session - Focus on DB C&P 24 kgs, DB SW 24 kgs

TGU 24kg, 2+2

DB DL 24kgs, 5

GSq 24 kg, 5

3X:
DB C&P 1, 2, 3 ladder (total 18 reps, 13 minutes)

In between C&P, some body weight SL DLs, 3/3

DB SW, 10, 5X (50 reps, 6 minutes)

2:35pm - Complete

Notes -  That was called density strength training.  DB C&P into DB SW, all within 20 minutes including body weight SL DLs for active rest.  It is Christmas Eve, odd training time for sure as I usually go early morning but I had a window here and I took it.  Hadn't practiced pressing with double bells and had not practiced cleaning and pressing with doubles, so this was great practice.  Only wanted to go to top rung 3 on the ladders because I had a hard session yesterday, will rest tomorrow, very light Thursday, ready to train with Kevin on Friday.

12/23/13 Monday December 23, 2013 (32kg chain SW/CL/FSq, SN 20 kgs 7/7 for 7 mins)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq

TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1

DB DL 32kgs, 5 2X

Chain with 32 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (this took about 12 minutes, same as last week)

SN 20 kg, 7/7, 7 minutes (98 reps)

8:00am - Complete

Notes -  Interesting day.  Got back from vacation yesterday afternoon, and both of my kids are sick.  Was up pretty much at midnight until I couldn't take the coughing any longer from my daughter in bed next to me, a few minutes after 6am.  Maybe I cobbled together a couple of hours of sleep.  I contemplated not training or training later but literally had 4 days in a row of great sleep, Thurs-Sunday, probably the most rested I have been in months and months.  So I said what the hell let's get after it.  Once I got going, I felt good.  First chain on the R side I did not like the feeling in my front R pec, but realized I really needed to focus on the movement, keep my lats down, use my hips to move the bell.  All other reps were much better.  I am not completely sure how much training I will do Tues-Thurs this week given Christmas Eve, Christmas etc. and I wanted to get in at least one more snatch practice before training with Kevin on Friday.  So I decided to move up the weight from 16 to 20, increase the density from 6/6 to 7/7, but drop the time from 12 mins to 7 minutes.  Absolutely great, felt strong, snatching the 20 kg actually feels the best to me.  I am looking forward to the day when a 24 kg feels like the 20 kg does.  

12/21/13 Saturday December 21, 2013 (3 mile run)

I went running for about 30 minutes or so at the track by my parents' house in Hockinson, WA while on a trip for the weekend.  Felt pretty good all around, but am watching the R trap, R front pec, R neck pretty closely as I definitely am not feeling that it is nearly as loose and free as it needs to be.  As to running nice soft surface on the track, I enjoyed that quite a bit.

12/20/13 Friday December 20, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

8:45am - Original Strength and Primal Move - 40 minutes (little extra time, moving slowly)

9:25am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

9:40am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 16 kg for 12 minutes on the minute 6/6

3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 4/4

DB FSq 24 kgs, 2, 3, 5, 10

SN 16 kg, 6/6 on the minute for 12 minutes (144 reps)

10:30am - Complete

Notes -  What a difference a couple of days makes, plus having great people in my life that can help with training in addition to my KB trainer Kevin (my massage therapist and my bodywork/acupuncturist).  I had the training setback on Wed from heavy pressing, got a massage that day, and then had some intensive bodywork yesterday.  It really, really was exactly what I needed.  Super tied up in my lats, under my arm pits, traps, pecs.  I know the combination of my job coupled with the stress of life and then doing pretty focused KB training can have the ultimate result of a pretty tight body, despite doing a lot of mobility work (basically every day I do at least 30 minutes of mob, sometimes more).  After doing the bodywork yesterday, which I could tell had an immediate benefit, I felt like a new man today.  A lot more range overhead and more space between my neck and traps was probably the most obvious change.  I felt good enough to train and gave it some thought as to what I wanted to do today.  I decided to go with the planned training session, but drop out the 24kg snatch ladders for 16 kg 6/6 on the minute, same amount of planned time, 12 minutes.  I want to keep the snatch groove and I am reminded that damn it in some ways I just need to work through some of this stuff - no sense in being scared, just focus on quality movement with a weight that is appropriate.  Everything went very well, the snatches were dare I say "easy."  My pace was 30 seconds of work, 30 seconds of rest, which over 5 minutes would have equated to about 120 reps without setting the bell down.  This was just right, now to focus on a lot of mob the next several days, keep those traps and lats loose, and try to maintain some of the extra ROM I have after getting the bodywork done.

12/19/13 Thursday December 19, 2013 (OS, KB warm up)

10:40am - Original Strength and Primal Move - 20 minutes

11:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

11:15am - Complete

Notes - Felt shit today.  I did not have to be anywhere this morning so I literally stayed in bed until 10:30 in the morning, which is really, really weird for me.  Not quite sure what to make of that, but if felt like the right thing to do, so I did it.  I suspect my body is just - worn down.  So much to take in for my personal life, work, and the busyness of the holidays.  It probably should not surprise me at all that I had the muscle tweak and spasm yesterday in my trap and neck.  I got a massage last night, that is helpful, but this is going to take some time.  I am seeing my acupunturist / bodyworker today for more treatment.  It doesn't feel good, and that sucks, but it is part of the process.  Thinking back, I was reaching the point of failure in that set of C&P with the 28kg, and even though I grinded out that last rep, I don't think I did it in the safest manner - probably was lifting my shoulder instead of rooting and pressing from the lat.  Too much pressure on the traps, that doesn't even make sense on a press, I need to press from the lat.  So chalk it up to a learning experience.  Once I feel better I am dropping the weight, probably just focus on swings and getups, before moving back into other lifts.  I am definitely going to focus on rest and recovery for the entire next week and try to enjoy this holiday with friends and with my kids.  That is the most important thing right now anyway.

12/18/13 Wednesday December 18, 2013 (C&P 28 kg ladder, DB SW 24 kgs)

5:40am - Original Strength and Primal Move - 30 minutes

6:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

6:25am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs

TGU 24kg, 2+2

GSq 24kg, 10

28 kg C&P ladders, 1, 2, 3, 4 R/L - 2X, then switched to L/R for 1X (30 total reps each arm) (about 28 minutes to finish)

DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)

7:10am - Complete

Notes - Good session today.  Felt strong, got a little more rest last night.  A couple of things on the presses.  I started with the stronger arm, R, and noticed a challenge getting the last rep on the ladders of 4 on the L side, I was doing hand switches between arms and not setting the bell down (which was cool).  So for the last set I started with the L and then went to the R, which was good.  With that said on the very last rep of the set on the R, I really had to grind it out - got the rep, but perhaps at a bit of a price as my R trap is pretty tight now / R pec too - definitely a little strained.  This has been a trouble spot both in the trap and in the front on my R pec / neck which I have been working on through arm bars, other mobility etc.  I finished the DB SW, no issues at all with those, and then tried to do some mob, lacrosse ball etc.  I actually had an appointment for a massage today anyway so the timing is good, and I also decided to get an appt tomorrow with my acupuncturist/bodyworker to get some more treatment done.  Going to work on that stuff and see how I feel on Friday, hopefully much better and up for the 5 minute snatch test.  I do need to get this area loosened up and feeling better anyway, I can tell it has been tougher to get the R arm lockout then left side and it is due to this restriction.  Again the arm bars are helping a lot but I think I need some greater focus and possibly additional mob work on this area.

12/17/13 Tuesday December 17, 2013 (2H SW ladder)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on 2H SW ladders

TGU 20kg, 1+1

2H SW ladder:

32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20

200 reps.  Finished in about 12 minutes.

7:30am - Complete

Notes -  Focused on a lot of power today.  Enjoy swinging the 32 and the 28.  Really don't like the 20 or the 24, but it is crazy how much lighter they feel after swinging a heavier bell.

12/16/13 Monday December 16, 2013 (32kg chain SW/CL/FSq)

8:40am - Original Strength and Primal Move - 40 minutes (extra time on lacrosse ball)

9:20am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

9:35am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq

TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1

DB DL 32kgs, 5

Chain with 32 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (this took about 12 minutes, shaved off about 3 minutes from last week)

DB CL 32 kgs, DB FSq 32 kgs - 1 rep (practice)

Farmer carry with DB 32 kgs to finish, 1 minute walking.

10:10am - Complete

Notes -  I slept in significantly today, to 8am, which surprised me just a little as I literally never heard my alarm.  Had a big night on Friday night, work Christmas party, very busy day with the kids on Saturday and into Sunday as well.  Then had dinner with a friend Sunday night.  So on reflection it was a very busy 3 days and obviously my body needed rest.  I have been extremely tight in the traps, mainly right side, right oblique, tricep, forearm and hips since Friday.  Spent time on the lacrosse ball and foam roller every single day trying to work the trigger points out.  I think it reflects on the stress of the holidays and just a lot of stuff going on.  I also had some notes from training on Friday regarding the callous on my R hand which was throwing off the groove on my R snatch, and I think that did cause me some issues that are reflecting on that R side tightness.  But I have the callous well under control now, actually started using a pumice stone in the shower, as well as using Corn Huskers lotion more frequently.  As for training today, it went well, when I finally got going I felt pretty strong.  Good reps with the TGU, love the heavy 32 kg TGU, and then the chains went well, and I was able to increase the density of the training session by several minutes so that was good.  Felt like messing around and tried a DB CL with 32 kgs into a DB FSq - a bitch but got it no problem.  Definitely getting stronger.

12/15/13 Sunday December 15, 2013 (3 mile run)

Ran around Greenlake in the late afternoon, about 3 miles.  Felt good, didn't notice my ankles or arches nearly as much so I think things are getting back to normal a little bit after all of the 1/2 marathon training.  I think it will be good to run pretty consistently, just a good 5k or so a week, just to keep more of a groove of the running stride and keep my ankles and arches conditioned a bit better than they were.  I would like to start speeding up the running a bit and up the pace, but that can come over time.  For now it is about a 10-minute mile pace.

12/13/13 Friday December 13, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

5:50am - Original Strength and Primal Move - 30 minutes

6:20am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

6:35am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 24 kg for 12 minutes using 3/3, 6/6 ladders

2X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 3/3

I had to cut this down from the planned 3 sets of 5 reps on each SL DL to the above just because I knew I was pressed for time.  This probably took 10 minutes.

DB FSq 24 kgs, 2, 3, 5, 10

Took only about 5 minutes or so to do these DB FSq, probably half the time of last week.  I just went for it.  The last set of 10 was a bitch near the end but maintained tightness and good form.

SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds plus a 3/3 in 12 minutes = 18 reps x 6, +6 = 114 reps in 12 minutes.  Only a 6 rep improvement over last week of 108 or 6 rounds.

7:10am - Complete

Notes -  A little let down by training today, I was expecting to be able to hit a better number with snatches.  I ran into issues in the middle of the set with the callous on my R hand, this time the top of the callous that has been hard to file.  I was thinking about trying to shave it yesterday and damn it I wish I would have.  It was getting sore and throwing off my groove on the R side quite a bit, which was very frustrating.  The groove on the L, which is my less strong side, was very good.  It was very distracting because I thought the damn thing was going to tear.  It did not fortunately, and I need to get it shaved down.  I felt pretty good going into the snatches, rest last night in hindsight was not great though.  As I write this I am sore in the forearms, tight in the hamstrings, obliques - probably a combo of a tough day of pressing and swinging Wed and then trying to snatch today.  I probably did not get enough stretching and recovery in between, it has been a very busy couple of days.  You know, live to train another day, it's ok.  I am looking at a 5 min snatch test next Friday with Kevin and I want to be ready to hit it hard and see what I can accomplish.

12/12/13 Thursday December 12, 2013 (TK PR, SL DLs)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TK PR, SL DLs

16 kg TK PR 3/3, 2X

16 kg SL DL, 3/3

7:30am - Complete

Notes -  Punch the clock.  Nothing to say really other than I felt pretty good today after a hard training session with the 28 kg C&P ladders and then DB SW on the 24s.  A little bit of work needed on the traps, obliques are sore a bit from tough reps on the C&P but all in all good.  Continued practice on the SL DL is a good thing.  I am using a yoga block on the ground and that is working well until I can go all the way from ground up and down again.

12/11/13 Wednesday December 11, 2013 (C&P 28 kg, DB SW 24 kgs)

7:45am - Original Strength and Primal Move - 45 minutes (extra time to work out some tightness in traps, R side hip, glutes)

8:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:45am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs

TGU 24kg, 2+2

GSq 24kg, 10

28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm) (about 29 minutes to finish)

DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)

9:30am - Complete

Notes - There is some real beauty to the way Kevin has set up programming.  If you look purely at my log from a week ago when I did this same training session, it would seem as if I did nearly the same thing, with a little more volume on the DB SW.  Wrong.  The devil is in the details.  The technique on the C&P this week was much tighter.  I was using the acceleration of the clean and redirecting that force right into the press.  The bell was flying up today.  I have never pressed the 28kg like this before.  I was using hand switches and not setting the bell down, and still getting all of the reps, tight.  I did not get the very last rep on my last set/ladder of 4, hit a sticking point on the R side but I missed the lift the right way.  Set the bell down and got the last rep immediately.  I realized I was leaking some tightness on the glute on the bell side.  So I need to focus on really squeezing the glutes.  Had I been focusing on that, I would have gotten that last rep.  My focus today was on tight cleans and breathing, so improved those parts of the C&P,.  Next week, glutes.  I did focus on the glutes during the DB SW and that was cool, got really good hip snap, very powerful, keep the lats locked down, felt like I had a lot of control of the bells.

12/10/13 Tuesday December 10, 2013 (2H SW ladder)

6:35am - Original Strength and Primal Move - 15 minutes

6:50am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:05am - Training session - Focus on 2H SW ladders

TGU 20kg, 1+1

2H SW ladder:

32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20

200 reps.  Finished in about 11 minutes.

7:20am - Complete

Notes -  Felt fine, sort of a punch the clock day.  I don't really love these as much as swinging really heavy bells, but it's good. I wasn't very happy with my snap on the R hip, it just didn't feel completely there today.  I probably could have benefited from a hip flexor stretch.  Just seemed a little bit off and I did not feel as rooted as I would have liked on the R side as result.  But all in all, fine.

12/9/13 Monday December 9, 2013 (32 kg chain SW/CL/FSq)

6:45am - Original Strength and Primal Move - 30 minutes

6:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

6:30am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq

TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1

DB DL 32kgs, 5

GSq 32kg, 5

Chain with 32 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (this took about 15 minutes)

Farmer carry with DB 32 kgs to finish, 1 minute walking.

7:00am - Complete

Notes -  This was good today.  Body felt well rested, I got plenty of sleep this weekend and decent sleep last night.  It has been unbelievably cold - for some reason I have not been mentioning that in my blogs but each morning for a week it has been sub 30 degrees, around 25 this morning.  Getups were strong, technique on the chain was improved from last week.  I like the difference in doing a swing and then having to transition and control the bell into a tight clean, and then into a squat.  It is good stuff.  I had a lot left in the tank this morning but no need to go above and beyond every time out for training.  Looking forward to pressing the 28 kg on Wed and seeing how that goes compared with last week.

12/8/13 Sunday December 8, 2013 (3 mile run)

Ran around Greenlake for one loop in about 30 degree weather - damn that was cold.  Feet did not feel very good, I need to keep working on them particularly the R arch.  All in all, not bad though.

12/6/13 Friday December 6, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

6:50am - Original Strength and Primal Move - 30 minutes

7:20am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:35am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 24 kg for 12 minutes using 3/3, 6/6 ladders

3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 5/5

Took 20 minutes.  I was quite surprised about how long that took.  I didn't really feel like I was wasting time or resting too much, just being very controlled with the movements and trying to practice really good technique.

DB FSq 24 kgs, 2, 3, 5, 10

Took about 10 minutes or so to do these DB FSq.

SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds in 12 minutes = 18 reps x 6 = 108 reps in 12 minutes (doesn't compare that well to a recent week's 6/6 snatching for 10 minutes, or 7/7 for 8 minutes that I was able to complete)

Farmer carry DB 24 kgs, 1 minute to finish

8:20am - Complete

Notes - I felt good today.  Rest was ok, though I did go to bed pretty late.  I did feel ready to go, got warmed up well.  TGUs and SL DLs went well, noticed some interesting synergies after doing a SL DL and then getting back down to a TGU - TGUs were easier, body felt more "put together".  The SL DLs continue to be an important exercise for me.  DB FSq felt good.  I have never done a set of 10 with DB 24s - I felt I maintained good form throughout.  Took some extra time on the last couple of reps, took an extra breath or two in the rack, tried to stay very tight.  I did notice my jeans are feeling loose in the waist but tight in the ass and thighs - definitely getting bigger glutes etc etc and the squats are definitely part of the gain:)  As to snatching as per my comments above, I could be a little disappointed with the numbers but honestly I felt good doing these.  Technique was good, power good, yes I needed some more rest than perhaps I was hoping for (a big accomplishment would be tracking 6/6 for 12 minutes, which would be 144 reps, so I was WAY off of that kind of pace).  I looked at my logs and it has been 2 full weeks since I last snatched, after getting a callous tear, so that probably is a pretty big factor.  But lockout felt strong, was trying to keep the bell close to me on the drop and throw it down to my navel, felt a lot of power doing that. I have 2 weeks until we do a 5 minute snatch test with Kevin.  My goal next week is to get at least 7 rounds which would be 126 reps.  8 rounds would be 144 or the 6/6 pace I was able to maintain for 10 minutes several weeks ago.  That means 8 rounds is within my capabilities but probably is too big a jump from this performance.  We'll see what I can get to.  

12/5/13 Thursday December 5, 2013 (SL DLs, TGUs to knee with PR)

6:35am - Original Strength and Primal Move - 30 minutes

7:05am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:20am - Training session - Focus on SL DLs, TGUs to knee, with PR

16 kg SL DL, 3/3

16 kg TGU to knee, PR 3 - L then R, 2X (4 TGUs, 12 PR)

7:35am - Complete

Notes -  Good day.  The arm bars with the extra ROM to put my head on the ground have just been awesome.  I am feeling a lot less tension than just 5-6 days ago in my neck, right trap.  The stretch is incredibly intense, I really feel it into the R bicep, down the back.  I just really breath into that stretch and let it go for as long as possible.  Man I am glad Kevin suggest that additional ROM on the arm bar.  I did not do a ton of work today, but later in the afternoon and evening my body felt really, really good, very strong.  Doing hard work and then following it up with a very light day of mostly mobility with a few KB movements is really working well.  Great stuff.

12/4/13 Wednesday December 4, 2013 (28kg C&P ladders, DB SW 24kgs)

6:55am - Original Strength and Primal Move - 15 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs

TGU 24kg, 2+2

GSq 24kg, 10

28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm)

DB SW 24 kgs, 10, 10, 5 (25 total reps)

8:05am - Complete

Notes - Good session.  Body felt good, I was pressed for time and had to do everything pretty quick.  On the C&P ladders with the 28kg, on the first set I did MPs instead of C&P (cleaning between every press).  The final ladder with 4 reps of MP with the 28kg was tough.  I paused and checked Kevin's notes and realized that this was actually supposed to be C&P so for sets 2 and 3 I cleaned between every press.  I knew this was going to actually make my presses a little easier because I have dialed in my clean technique quite a bit, and the momentum and energy of a good clean can really help get a press going.  That is exactly what happened.  On my final ladder of 4 on the L I missed the lift on the last rep, but that was due to a bad clean during the set that I ended up just recleaning again instead of trying to press (the bell was not in my hand in the rack in a way I wanted to press).  The reclean was the right move but I think it threw me off enough to cause a little too much fatigue and I missed that last rep.  Set the bell down, rested for a few second, shook it out and then got the final rep.  Do need to work with Kevin on breathing techniques on the C&P for higher reps.  I was doing fine, concentrating on getting the inhale on each clean and trying to hold the exhale until pressing up, which was fine.  The bigger challenge was in between breaths on the descent from the press, re-rack, and then into the clean.  Double swings were very strong and I wanted 5 sets of 10 but I had to cut it short due to time, stopping with 25 reps total.  I will get 50 next week.

12/3/13 Tuesday December 3, 2013 (2H SW ladder)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on 2H SW ladders

TGU 20kg, 1+1

2H SW 24kg, 5

2H SW ladder:

32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20

200 reps.  I got interrupted in the middle for about 4 or 5 minutes.  Taking that out, the SW ladder took me about 11 minutes I think.

7:45am - Complete

Notes -  Body felt way better today.  Right hamstring pretty tight from the 1/2 marathon, will keep working it, but really a lot of progress since the race Sunday morning.  Feet and ankles felt good actually, surprised. The actual training session was good, focused on strong hip snaps, throwing the bell down, getting into the hips. I don't really "like" swinging anything lighter than a 28kg, but I know there is a purpose to it.  

12/2/13 Monday December 2, 2013 (32 kg chain SW/CL/FSq)

7:00am - Original Strength and Primal Move - 75 minutes (a LOT of extra mobility work, foam roll, lacrosse ball due to Seattle 1/2 marathon yesterday)

8:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:30am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq

TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1

DB DL 32kgs, 5

GSq 32kg, 5

Chain with 32 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement, I realistically ended up doing a few more reps here or there because I had some trouble counting:) ) (this took about 16 minutes)

Farmer carry with DB 32 kgs to finish, 1 minute walking.

8:55am - Complete

Notes -  I suspected I was going to feel pretty drained this morning, and I absolutely did.  Seattle 1/2 marathon really took it out of me.  Despite doing a decent amount of mobility work after the race, I needed a ton more this morning to get in a position to move a 32kg bell around.  I had a meeting at 8:30 and cancelled it after I woke up as I realized I simply needed to take my time to get mobilized, work out some of the DOMS in my legs, and hopefully feel good enough to train with the bells.  It took an incredibly long time but I did feel pretty good by the time I started the main training session.  Funny enough the work today didn't seem like much to me.  That makes absolutely no sense other than I have been building my way up through Kevin's programming and damn now if I cannot move a 32 kg bell around pretty well.  That is sweet.  I noted on the 28 kg TGU with bell in the left hand that if I do not really focus on pushing my left foot into the floor, I get a shitty rep as per usual.  I dialed in the technique big time after that and got a couple of great reps with the 32 kg on both sides.  Heavy bells demand that your technique has to be on point.  They expose flaws.  What I need to get better at is dialing that up with the lighter bells and just being nails on technique, acting like I have a heavier bell in my hand(s).  Something to continually work on.  I also enjoyed doing the chains, got the heart beating a bit which I was not anticipating.  I had some issues working out the breathing through the chain but got that cleaned up.  That was good practice to do something different than I had been doing and I liked it quite a bit.  

12/1/13 Sunday December 1, 2013 (Seattle 1/2 marathon)

Today was the big race.  I finished it in 2:22, which was pretty much exactly 11 minute miles.  I checked my watch a couple of times and I basically ran at the same pace throughout the entire race.  Did not stop to walk at all, ran the whole time.

In terms of observations on the race, as I expected, I was challenged by my feet and ankles.  Started noticing them basically on mile 1.  This was a 100% concrete running, and I did all of my training at Greenlake, trying to stay on the grass or softer paths, which I accomplished probably over 90% of training.  The one time I ran on concrete was training in Vancouver BC and I totally had my arches and ankles act up that day, and subsequently pretty much every other training run.  Honestly, I am not a runner, and the thought of my main exercise being running, particularly on concrete, just sounds patently awful.  I do not miss this at all,  Seriously - at all.  Love my kettlebell training, and here is why as I was reminded yet again today.   There were also no hills at all for my training, and plenty of hills in the Seattle 1/2 - anyone that knows Seattle knows there are plenty of hills.  I absolutely crushed all hills today.  In fact, after the first one, I wanted more of them which surprised me at first because this was never a strength of mine in the past.  I realized that all of the KB work with swings, dead-lifts, snatches, squats etc. has seriously developed my glutes and they are now a strength of mine.  I felt those glutes just kick in on the hills.  I was passing people left right and center.  And then on the flats, I would get passed - feet and ankles just don't have the miles and the durability for running.  That is one thing that the KBs don't really directly train, given that most movements are standing in place.

In the past I think my best every half marathon was 1:53 in Vienna, Austria, in 2005, over 8 years ago.  The last 1/2 marathon I ran was the Seattle Rock n Roll, which was in June 2010, about a year after our son Liam was born.  Jill and I ran that race together, and pretty much all of the 1/2 marathons I have ever ran (about 13 or 14) together.  I trained for this race alone, and I ran this race alone.  In some respects that makes me sad because I think about the last 13 months that have been so challenging personally, particularly since Jill moved out in February and our separation began.  On the other hand, I am proud that I was able to accomplish this goal and demonstrate to myself again that I have some deep reserves of willpower and motivation.  At times in the last 13 months it has been hard to find those reserves, and find that motivation, I will be honest.  But it is there, and I feel like today was another step in a positive direction for me and ironically running really has absolutely nothing to do with that at all.  It was just a vehicle to remind me that I am capable of doing more than I think I can do, it just takes some faith, patience, a plan, determination and a willingness to keep going even when things get difficult.  I can take a lot from this experience over the last couple of months and build on it and that is what I intend to do.

11/29/13 Friday November 29, 2013 (PM, OS, TK PR, SL DLs)

8:30am - Original Strength and Primal Move - 30 minutes

9:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

9:15am -TK PR

16 kg TK PR, 5/5, 2X

16 kg SL DLs, 3/3

9:30am - Finish

Notes:  Very light training today.  I slept in, made the kids breakfast, and then got in a quick mobility session with a couple of KB movements for practice.  Ready for the Seattle 1/2 marathon on Sunday morning, and then looking forward to getting back to the bells next week with some renewed focus on vigor.  Callous on R hand is recovering very well, should not be a hold back at all for training.

11/28/13 Thursday November 28, 2013 (PM, OS, TGU, TK PR, SL DL, walk around the lake)

9:30am - Original Strength and Primal Move - 30 minutes

10:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

10:15am - TGUs, TK PR

16kg TGU to knee, hold for 1 minute, 1/1, 3X

16 kg TK PR, 5/5, 2X

16 kg SL DL, 3/3

10:30am - Finish

Notes:  Today is Thanksgiving and in anticipation of running the Seattle 1/2 marathon on Sunday morning I am dialing down my training.  Today was mainly mobility, and some very light TGUs and TK PR, finishing with some single leg deadlifts for practice.  I slept in, and my body felt pretty good all around.  It was a beautiful day and after eating some late breakfast I took a 3 mile walk around Greenlake.  It has been a very difficult year on a personal level in so many respects, but I have a tremendous amount to be thankful for, and today indeed is a day to give thanks to God for our many blessings.

11/27/13 Wednesday November 27, 2013 (training with Kevin)

Checked my training log and I last trained with Kevin on Friday November 1 - it has been almost 4 weeks.  12 weeks since I had a training accident to my right wrist / forearm, and after getting through that with a back off week or two, it has been a productive run for training.

Before meeting Kevin at 6:30am I did 2 minutes on the lacrosse ball on my traps, mainly the R.  It continues to be tight fairly frequently. I slept in, so really didn't get warmed up at all.

6:40am - Training session with Kevin.  We did some basic primal move and then got into things.

We worked some arm bars and particularly added a nuance that seems to have really been helpful in opening up some of that tightness in my R trap, which was huge.  Basically I put my head on the ground in the arm bar position rather than the usual resting it on my extended arm.  This additional range of motion immediately turned on my trap and particularly my neck muscles.  As I held the position, really locking in the arm holding up the bell, I could literally feel tension releasing as I continued to take deep breaths, trying to take them right into the affected area.  I knew right after the rep that something really good had happened.  Amazing.  With a whopping weight of 12kg.

We did some TGUs, focusing on locking out the elbow which continues at times to be troublesome for me.  I think honestly part of the issue is what I have been dealing with on the R side, and if I can open that up and the left with arm bars with the additional range of motion, that is really going to help with lockout.

We used the pull up bar to stretch out further a bit.  Felt good.

We then worked on a lot of single leg deadlifts, really trying to get the technique dialed in.  We used the 12 kg.  Kevin thinks I need to get up in weight and practice the lift more often.  I totally agree.  It really challenges me.

We then did some swings, some snatching, some cleans and presses, some doubles, some singles, then did some double swings.  Uses the 24 kgs for everything.  Basically Kevin just wanted to get an eye on all of the lifts I have been working on for the last several weeks.

The callous I had nearly torn last Friday is healing well, didn't bother me too much today during the session.  I did notice it on the snatches.

We finished by doing some Toe Pulls for my right ankle that has been tender due to the Seattle 1/2 marathon training.  Those were pretty useful and I am going to try and use them.

8:00am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts as it always is.  We are going to mix up the programming and focus on some conditioning work for the next 3 or so weeks, with a lot of swings in the mix, and snatching but not for time, just practicing to get the volume in.  Here's to more progress---

11/26/13 Tuesday November 26, 2013 (TGUs, SL DL)

6:35am - Original Strength and Primal Move - 30 minutes

7:05am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:20am - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

12 kg SL DL, 5/5

TGU 24kg, 2+2

7:35am - Complete

Notes -  Actually felt pretty good today all things considered.  I did a ton of lacrosse ball work on my forearms and elbows last night, really, really loosened things up quite a bit and including I think as well some tightness in my R shoulder and neck as well as the R forearm was quite tight.  Got tightened up by the accident I had with the bell in early September, and with snatching I tend to grip a bit too hard on some reps with the R hand (basically muscling the reps because I am right-handed, instead of letting my hips to the work).  So I was pleased.  I wanted to get a few more SL DL reps in but ran out of time.  Still a very good move for me, would like to find ways to do it more between sets on heavier days.  

11/25/13 Monday November 25, 2013 (PR 32kg, 2H SW 44kg)

7:55am - Original Strength and Primal Move - 30 minutes

8:25am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:40am - Training session - Focus on PR 32 kg, 2H SW 44 kg

TGU 16kg, 3/3

TK PR 16 kg, 5/5, 2X

PR 24 kg, 3/3
PR 28 kg, 2/2

9:00am interruption - phone call.  Resume 9:30am

PR 32 kg, 1/1 - 8X (PR for reps) (used socks on the hands)

2H SW 32kg, 5 (warm up, felt ok with the socks on the hands)

2H SW 44kg, 10, 10X (on the minute, 10 minutes) - 100 total reps (same as last week)

9:55am - Complete

Notes -  It was a good day.  As I journaled on Friday I had experienced a tear on my right hand under the callous on my R middle finger after snatching Friday.  Lots of tough hand work lately, and the dry weather combined with not getting that callous properly filed down led to this issue.  I took care of it over the weekend and in the evening Sunday saw that the loose skin had dried up so I clipped it off and continued treating the area with Neosporin.  It was feeling WAY better than on Friday, as were my callouses generally since I started using more of the Corn Huskers Lotion I had (should have been using it all the time).  I determined it would be a good idea to use some socks around the hands today (Tracy Rif style, cut off socks worn around the callous area, with fingers and palms of hands exposed as normal), just to protect the area.  I did that and things went well including the swings, which was what I was mostly worried about.  I probably did not need the socks for heavy presses but due to the clean to the rack, it was a good idea.  I really felt good on the presses, feel like the technique is getting dialed in nicely.  I had more reps in the tank on the 32kg which felt good to know. Eventually it will be very good to try and do some either / or military press or long cycle with the 32kg, seeing if I can stay tight and get multiple reps.  For now, singles practice is good and totally appropriate to where I am at.  On the heavy 2H 44kg swings today I focused on clamping down hard on my lats, which really helped particularly because I did not have my normal feel on the bells due to having the socks on, and this lat engagement helped me feel that I had control of the bell.  Frankly I need that clamped lat feeling on all of my swings, and I need to make that a focal point of future practice.

11/24/13 Sunday November 24, 2013 (11 mile run around the lake)

Drove down to Portland on Friday, back today and had to get in this final training run before the Seattle 1/2 marathon on Sunday December 1.  Ran nearly 2 hrs for this one, basically in the dark in the evening.  I have had to do that several times for the training runs, which is not preferred.  Got through this one, didn't have much of a warm-up/stretch out and I was certainly concerned about my feet having already spent a lot of time driving in the car the last couple of days.  Left hamstring was sore/tight for the first couple of miles, which was odd, but it loosened up.  Did not notice the arches acting up until the R arch started to about 1 hr and 15 minutes into the run.  I played with my running gait and stride, trying a few different things to change up the stride and finally settled on really focusing on my glutes and driving off of the left leg each time my foot planted.  This seemed to help a lot.  Naturally with my stride I put more force I think on the R hip and that transfers down to the knee, ankle, foot.  My R ankle has been tight and it has been difficult to get it as flexible as I want.  With that said, it is pretty clear that building up the miles has helped and my body has been responding sufficiently such that I know I will be ok for this race.  I am a little concerned about running the whole way on concrete, something I have been able to avoid pretty much in training.  As long as I get a lot of lacrosse ball and other work on my feet this week, I should be fine.  I am really going to concentrate on getting some work done on them every day so they will be as flexible and loose as possible for the race come next Sunday morning.

11/22/13 Friday November 22, 2013 (DB CL, DB PR, DB SW 24s, SN 24 7/7 for 8 mins)

8:40am - Original Strength and Primal Move - 45 minutes (had the day off of work, took my time)

9:25am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

9:40am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (7/7 for 8 mins)

TGU 24kg, 1/1

GSq 24 kg, 5

DB DL 24 kgs, 5, 5/5 1H alt

3X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10

Took about 13 minutes, 2 minute rest between each set.  Added one set compared with the last several weeks.  Set the bells down between each movement, shook out tension, resumed.  Felt strong.

24 kg SN for time, 7/7  on the minute for 8 minutes - 112 total reps.  I did not make it, I was at the hand switch on my last set when the timer went off, so this took about 8:15.

10:10am - Complete

Notes - Was well rested, first time in awhile I really felt that way.  Since I felt strong, I decided to add an extra set to the double bell work.  It went very well, particularly the presses as I refined my rack position and groove back to what I was doing before, on some tips from Kevin.  That helped the presses.  Possibly it did wear me out just a little bit too much for the snatching however as I did not quite make time with my first 7/7 experiment for 8 minutes, taking about an extra 15 seconds to finish.  Worst off I did my hands in a bit and have developed a blister under the callous on my right middle finger.  That has always been my biggest callous and it was not well-filed this morning, and led to the skin tearing slightly on my very last two snatches of the day.  Need to treat it, need to get those callouses filed down, and hopefully this does not linger too much.

11/21/13 Thursday November 21, 2013 (TGU, 1H SW, SL DL)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

Superset 2X:
12 kg SL DL, 5/5
1H SW 24 kg, 10/10, 10/10, 5/5 (50 reps)

100 total swings

7:45am - Complete

Notes -  Punch the clock.  Not a whole lot to say.  I was tired (again) but a little less so this morning.  Body felt pretty good and I was surprised a bit given how much work I did in yesterday's session.  But then I was thinking that the real issue is the DOMS from running on the weekends - it is taking my body literally like 3-4 days to fully recover from the running, and it is causing me issues for certain.  Race is just around the corner - 9 days away.

11/20/13 Wednesday November 20, 2013 (DB FSQ 24kg, 1H SW 32kg, SN 24 kg ladder)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder

TGU 20kg, 3/3

GSq 24 kg, 8

DB DL 32 kgs, 5, 5/5 1H alt

5X superset:

DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10

Took about 16 minutes.  Same as last week.

24 kg SN ladder, 3/3, 6/6, 9/9, 12/12 - 2X.  120 reps total.  Took me just over 16 minutes.  I had to just take it easy with time.  I was gassed, but wanted to get the volume in.

This compares to 3/3, 6/6, 9/9, 12/12 and 3/3, 6/6 last week - 78 total reps.  Took 9 minutes.  In some ways it is regressing if the focus was for time, but it wasn't.  I wanted to get quality reps, and get through 2 rounds.

8:10am - Complete

Notes - Well you know I am proud of this training session.  It was hard,  No other way to put it.  Doing 25 reps of DB SQ with the 24s, 100 reps with the 1H SW with a 32 kg, and then doing 120 reps on snatches with a 24 kg.  It took me 45 minutes, which is on the long side of my recent training sessions, but I had to take time with the snatches.  I was noticing fatigue already on the 4th superset and thought "oh boy I still have to snatch."  But I did it, I did not rush myself, I really focused on keeping quality of the movements and I was able to do that.  Lots of recovery in order now before snatching for time on Friday.  We'll see how 7/7 for 8 minutes goes - I think it is going to be tough.

11/19/13 Tuesday November 19, 2013 (TGU, SL DL)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:30am - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

12 kg SL DL, 3/3

7:45am - Complete

Notes -  Basically a rest day.  I felt like shit today.  Last night, did a ton of lacrosse ball work last night, trying to open up the traps, my right pec, right tricep, bicep, forearm, wrist.  Did work a little bit on the glutes as well.  It helped for this morning but not a ton.  The lack of consistent and sufficient sleep is impacting my recovery time, in addition so is the 1/2 marathon running probably more than I thought.  I only have a couple of weeks (less than 2) until the Seattle 1/2 marathon race so I can make it, do the race, and stop some of this nonsense.  I like the idea of doing the occasional short jog around the lake and really don't need these long runs.  I set the goal of completing the race so I am going to achieve that goal and then drop back into full concentration on strength training.  I will admit the running is not consistent with my real goals.

11/16/13 Saturday November 16, 2013 (10 or so mile run around the lake)

Seattle half marathon training - race is Sunday December 1 (2 weeks)

Start 4:45 pm

End 6:35pm - ran for 110 minutes (1 hour, 50 minutes)

Ran for time but didn't track miles, should have been a little over 10 miles but less than 11 miles.  I ran generally on the outer lap around Greenlake.  I was surprised that the body felt pretty good actually, probably helped a lot that I tried to stay off the concrete as much as possible, focused on running through grass, etc.  My arches did not really act up until the final 15 minutes of the run, which is an improvement on the last several weeks.  My right ankle was tender again, I believe that really originates in the R glute, hip, and eventually transfers down to the ankle.  I really do need to figure out how to improve mobility in that ankle because that could be an issue on race day.  Wind was fine, pace consistent.  My endurance actually seems very very good, the issue if anything is the R ankle, and arches.  I did some lacrosse ball work afterwords on my feel which felt really good.  Have to really focus on these feet and if I do, the Seattle 1/2 marathon race race on December 1 should go fine.

11/18/13 Monday November 18, 2013 (PR 32kg, CL 36kg, 2H SW 44kg)

7:00am - Original Strength and Primal Move - 40 minutes (some extra time, some tightness in the traps, particularly the R, lats, right glute, used the lacrosse ball)

7:40am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:55am - Training session - Focus on PR 32 kg, 2H SW 44 kg

TGU 16kg, 3/3

TK PR 16 kg, 5/5, 2X

PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 5X

PR 36 kg, 1 L - fail, 1 R - fail

CL 36 kg, 1/1, 3X

8:20am interruption - phone call.  Resume 8:45am

 2H SW 44kg, 10, 10X (on the minute, 10 minutes) - 100 total reps (up from 8X, 80 reps last week)

9:00am - Complete

Notes -  Interesting session.  Didn't sleep all that well, couldn't fall asleep and then work up at 4:30, didn't fall back asleep fully.  I went to bed pretty late both Friday and Saturday night and my body clock is off.  My sleeping habits are the biggest problem with my training by far.  My diet is on point, my programming is on point, motivation to train is very good - sleep is not. I am tired of talking about it and I actually need to do something about it.  OK well enough of the rant.  After getting warmed up the presses went up pretty good, particularly L, I was feeling pretty tight in the top part of my R pec, front side of the trap, and neck and should have spent some time on the lacrosse ball working on those trigger points before pressing.  Made the R presses a little harder than necessary due to a little bit of resticted mobility.  I had brought the 36kg outside and after getting 5 singles up with the 32, decided to see if I could clean and press the 36.  A little disappointed to have a fail on both sides, though I did get the bell off the rack, which I have not been able to do before.  Hit a sticking point about 4-5 inches out of the rack into the press, and had to abandon the lift.  I also feel like I was not tight enough and leaked tension in some places, which did not help the lifts.   After experiencing that I decided a better way to go here was to clean and hold the 36 in the rack for 5 seconds, which I did 3X on each side.  That was pretty good and something to talk to Kevin about as it seems that would be a helpful lift to try and build up to pressing the 36.  After an interruption I did bang out 100 reps with the 44kg, all of which were good solid swings.  

11/15/13 Friday November 15, 2013 (DB CL, DB PR, DB SW 24s, SN 24 for 10 mins)

7:45am - Original Strength and Primal Move - 30 minutes

8:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:30am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (10 mins)

TGU 24kg, 1/1

TK PR 16kg, 5/5

GSq 24 kg, 5

DB DL 24 kgs, 5, 5/5 1H alt

2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10

Took about 8 minutes, 2 minute rest between each set.  Set the bells down between each movement, shook out tension, resumed.  Shaved about 90 seconds off of the time from last week.

24 kg SN for time, 6/6  on the minute for 10 minutes - 120 total reps.  Finished with 20 seconds to spare - this is a PR, and it felt great.

9:05am - Complete

Notes - Three things about today.  First, I was well-rested.  Second, I crushed the snatching.  Very powerful snatches, punch up to lockouts was snappy.  I snatched "quicker" and it went better than it has been.  Still, tried to maintain good form.  I was finishing with 25 seconds of rest before starting the next set on the minutes.  So 35 seconds of work, 25 seconds of rest.  The "quicker" snatching I think is just the result of practice and getting a better groove with the movement.  I think I am ready for 7/7 on the minute for 10 minutes - which is great. Third and lastly, on the DB PR, I again tried to re-groove these by not bringing the bells together in the rack after each press, but kept the bells vertical with a pretty wide rack.  I really felt the presses from the lats.  This is something I have been doing on single presses, with very good results.  However, maybe it is because this is re-grooving, but I do not feel as strong in this position with the doubles.  Bringing the bells together to touch in the rack before each press is something I have been doing for a long time and not sure exactly now what is the "best" way to press on the double bells.  To discuss with Kevin.

11/14/13 Thursday November 14, 2013 (TGU, SL DL)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TGUs, bodyweight SL DL

TGU 24kg, 2+2

SL DL bodyweight, 5/5

7:30am - Complete

Notes -  Basically a rest day.  I spent some time on mobility and really just trying to open up some tight spots on my R trap, lat, glute, hamstring.  This was after quite a bit of lacrosse ball work last night as well, focusing on the forearms, which got very taxed by the training session yesterday.  Overall, I slept a little bit better last night, felt a little bit better today.  Another good night of rest before tomorrow's double bell work followed by snatches for time is in order.

11/13/13 Wednesday November 13, 2013 (DB FSQ 24kg, 1H SW 32kg, SN 24 kg ladder)

8:30am - Original Strength and Primal Move - 45 minutes (extra time, very tight in the glutes, right hamstring, calf)

9:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

9:30am - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder

TGU 20kg, 3/3

DB DL 32 kgs, 5, 5/5 1H alt

5X superset:

DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10

Took about 16 minutes.  This was up from 4 sets last week in 12 minutes.

24 kg SN ladder, 3/3, 6/6, 9/9, 12/12, then 3/3, 6/6 - 78 total reps.  Took 9 minutes.  This was up from 60 reps last week in 6 minutes.

10:10am - Complete

Notes - So I slept in this morning, got several extra hours of sleep.  Long day of work yesterday, and I just feel low on energy.  I woke up feeling refreshed, but the body was tight, particularly my right side.  I know the running for the Seattle half marathon is catching up to me.  I spent some extra time doing mobility work and then hit it.  I felt very strong today, on all the movements.  I was able to up the volume on the double squats and heavy swings, and maintained good form and pace throughout.  I got to the snatches, and I felt like I had a lot more in the tank than last week.  I got through the first set ok, the ladder of 12 is still pretty damn tough after all of the grip intensive work leading up to it, and determined at that point I would go 3/3, 6/6 into the 2nd set and then call it a day.  That is what I did and was able to maintain good form and pace to the end, just starting to feel on the last couple of reps that my grip was fading out.  I still feel a long way from being able to go 100 reps with the 24 snatching in 5 minutes (SFG test), but with that said, I know I am getting stronger slowing as the weeks go by looking at my logs and measuring the steady progress.  I am really enjoying my longer training days, the programming Kevin has set up is great.

11/12/13 Tuesday November 12, 2013 (SL DL 12kg, 1H SW 24kg)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on SL DL, SW with 24kg

TGU 24kg, 2+2

SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)

SL DL 12 kg, 3/3,
24 kg 1H SW, 10/10, 10/10, 5/5 (without setting down)

100 total reps on the 1H SW

7:30am - Complete

Notes -  A punch it type of day.  Felt tired, didn't sleep that well.  Actually got more done than I thought I would.  Considered stopping at the standard warm up and not even going outside.  I am glad I got some reps in.  The 12kg with the SL DLs was a lot better, but it also helped that I worked that movement with body weight yesterday I think.  I am going to keep doing these.  Swings felt fine, 50 reps without setting the bell down is something I have not done in some time.  You can definitely get a lot of work done that way in a short amount of time.

11/11/13 Monday November 11, 2013 (PR 32kg, 2H SW 44kg)

7:30am - Original Strength and Primal Move - 25 minutes

7:55am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

8:10am - Training session - Focus on PR 32 kg, 2H SW 44 kg

TGU 16kg, 3/3

TK PR 16 kg, 5/5

Interruption - about 15 minutes as Jill dropped off the kids.  Resume:

PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 6X (PR for # of 32 kg reps, up from 5X last week)

In between the 32kg presses I did some body weight SL DLs, 3/3, after sets 1, 3, and 5 and then fast and loose between 2 and 4.  This seemed to help as well.

 2H SW 44kg, 10, 8X (on the minute, 8 minutes) - 80 total reps (up from 6X, 60 reps last week)

9:05am - Complete

Notes -  Interesting.  I slept in for a a bit extra as today is Veteran's Day and a holiday that I am taking off from work to hang out with the kids.  I had finished running 9 miles yesterday around 5pm and was pretty concerned about recovery from that.  The extra sleep was really critical.  Once I got going today I felt very strong.  The reps on the 32kg were very good technique-wise, I am starting to dial that in better and better.  The cue from Kevin to inhale on the swing and hold the breath through the rack and only exhale when starting to press has really improved my technique a lot.  The 44kg swings felt strong and easier than last week, even with 2 more sets this week.

11/10/13 Sunday November 10, 2013 (9 mile run)

I ran from about 3:20pm today to about 5:05pm, or about 1 hr and 45 minutes.  The Seattle 1/2 marathon is 3 weeks from today.  I made it three times around Greenlake just as it got dark, and I was not motivated to push it any further as I didn't feel all that great.  My arches and particularly this time the R arch started acting up about 45 minutes into the run.  Stopped twice to stretch which definitely helped for awhile.  The last couple of weeks now have been R arch, last week L, now R this time.  Partially I have to take some responsibility for lack of good warm-up today and during the week I did not push mobility and lacrosse ball on the arches as much as I should have frankly.  Started hitting the lacrosse ball this evening and will make more of a concerted effort to do so all week until my next run, which I hope will help.   Frankly I am well beyond the mileage I actually "enjoy" for running which is about 3 miles, and I am not really interested in this other than I have made it this far and can see that with a couple of ok weeks for running I will be fine and able to do the 1/2 marathon safely.  I am already looking forward to dropping the running out of my training and just continuing to focus on kettlebell skills and improving strength which is absolutely where I want to spend my training time.

11/8/13 Friday November 8, 2013 (DB CL, DB PR, DB SW 24s, SN 24 for 10 mins)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:45am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (10 mins)

TGU 24kg, 1/1

DB DL 24 kgs, 5, 5/5 1H alt

2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10

Took about 10 minutes, 2 minute rest between each set.  Set the bells down between each movement, shook out tension, resumed.

24 kg SN for time, 6/6  on the minute for 10 minutes - 120 total reps.  Took 10:30 minutes, had to set down at 3 mins left and rest for an extra minute.

8:15am - Complete

Notes - Great session today, body felt good after a massage yesterday evening, first one in a long time.  Good technique on the DB CL, felt strong.  On the DB PR actually focused on not bringing the bells together in the rack on the descent from each DB PR, but instead keeping the forearms vertical.  I really felt a press from the lats doing it this way, and I believe it was a much more efficient movement.  This is what I had been practicing on the single heavy PR and wanted to try and translate it to the DB PR.  DB SWs felt very strong.  The finish with SN was challenging but I was pretty satisfied with the power and pace.  Mildly disappointed I needed the extra minute of rest as of yet I have not gone 6/6 in under 10 mins, just over several times.  Something to work toward.

11/7/13 Thursday November 7, 2013 (OS, PM joint mobility)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:30am  - Finish

Notes - As expected I wanted to keep it very light today, really just have a recovery day.  I was feeling worn down and after completing this, I had a better spring in my step. Will be ready to do some solid work tomorrow with DB CL, DB PR, DB SW with the 24s and then some timed SN with the 24.  Going to be a big session.

11/6/13 Wednesday November 6, 2013 (DB FSQ 24kg, 1H SW 32kg, SN 24 kg ladder)

Flew back from Spokane - unusual training time in the afternoon

3:45pm - Original Strength and Primal Move - 30 minutes

4:15pm - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

4:30pm - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder

TGU 20kg, 3/3

GSq 24kg, 10

DB DL 32 kgs, 5, 5/5 1H alt

4X superset:

DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10

Took about 12 minutes.

24 kg SN ladder, 3/3, 6/6, 9/9, 12/12 - 60 total reps.  Took 6 minutes.

5:05pm - Complete

Notes - Certainly an interesting session.  This was really to me a pretty HEAVY day when you have DB FSQ, heavy 1H SW, and then snatching with a test-sized bell.  I loved it but it is hard to measure in some ways as I trained at a very unusual time for me, late in the afternoon, because I flew over to Spokane yesterday morning and then back today in the early afternoon, for work.  It was a very busy morning with 6 meetings before 12:30pm, starting at 7:30am, and I did not sleep particularly well.  Throw in what flying does to your body and frankly I felt pretty tied and not particularly energized when warming up for this, but I wanted to get the training in today, rest tomorrow, and then snatch for time on Friday.  I will say I felt really good about the DB FSQ and the 1H SW.  Actually ended up being very strong.  I took some breaths between and shook out the tension, and did notice I was breathing pretty heavy. I had settled on 4 sets and that felt right so I left it there and had some reps in the tank.  I knew snatching was probably going to be pretty difficult.  I had gone in thinking 2 sets but after finishing the first one, and struggling with the last couple of reps on the ladder of 12, I parked the bells.  Live for another training day rather than do something stupid.  Actually the ladders of 3 and 6 felt awesome.  9 and 12 - not so much.  Just didn't have a whole lot in the tank.  It will be good to do this a week from now and work into a second set and see how that feels.  One thing I did notice afterwards is that my forearms really felt worked.  Not hurting, not even tight really, just a lot of work.  I thought about the three movements today and realized what an incredible amount of grip work it is to FSQ, 1H SW, and then snatch when you are using pretty heavy bells.  A rest day tomorrow filled with nothing more than joint mobility stuff sounds about right to me.  

11/5/13 Tuesday November 5, 2013 (SL DL, SW 24 kg)

6:25am - Original Strength and Primal Move - 30 minutes

6:55am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

7:10am - Training session - Focus on SL DL, SW with 24kg

TGU 24kg, 2+2

SL DL 24 kg, 3/3, 2X

24 kg 1H SW, 10/10, 3X
24kg 2H SW, 20, 2X

100 total reps

7:30am - Complete

Notes -  Kind of a blah day really.  The 24kg was way too heavy for SL DLs.  I had only brought the 24kg outside and didn't want to go back in and drag out a more appropriate bell, which honestly probably is a 12kg.  This is a super awkward movement - which is why I need to practice it - I know that much.  Body did not feel good after, my right oblique was very tight, no surprise as that is an area that gets affected from time to time.  I think SL DL work, if done with lower weights at first and refined technique, can actually be a great exercise for me.  On the other hand all of the swings felt great and there seems to be no lingering effect at all on my L wrist from the one shitty clean I had during yesterdays' heavy press session.  So - there are always positives.

11/4/13 Monday November 4, 2013 (PR 32kg, 2H SW 44kg)

8:20am - Original Strength and Primal Move - 30 minutes

8:50am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

9:05am - Training session - Focus on PR 32 kg, 2H SW 44 kg

TGU 16kg, 3/3

TK PR 16 kg, 5/5

PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 5X (PR for # of 32 kg reps)

 2H SW 44kg, 10, 6X (on the minute, 6 minutes) - 60 total reps

9:40am - Complete

Notes -  Good session, body felt good and relatively well recovered from running 10 miles around the lake Saturday afternoon for Seattle 1/2 marathon training.  Had one shaky clean on my 3rd single with the 32 kg, on the L hand, where I did not have a strong grip on the bell in the rack and had too much "palm" resulting in my wrist being overly stressed.  I should have adjusted the grip before pressing and regretted not doing that, but was able to get my other hand around the bell before any major issues arose.  I did some fast and loose drills to shake out the tension in that left wrist, re-tested a bit, and thought I would be fine to continue on.  I was.  I focused on very strong cleans, really gripping the bell hard and getting the forearm vertical for the press.  Aside from that one rep all of my reps were strong.  Definitely a good reminder that with a heavy, heavy bell technique must be dialed in and you can never take your eye off the ball for a second.  I did practice making sure I did an inhale on the swing and then held my breath on the clean to the rack, only starting to exhale as a I pressed the bell up.  This worked extremely well and definitely resulted in stronger presses.

The 2H SW on the 44kg felt really good, very strong.  I had more reps in the tank but I went into today decided that 6 sets would be fine, I will go 8 next time, and then 10 thereafter assuming I progress well next week.

11/2/13 Saturday November 2, 2013 (10 miles running around the lake)

More 1/2 marathon training - ran for 1 hr, 40 minutes from about 3:40 to 5:20 or so.  Felt strong, better than last week in Vancouver BC though my left arch was acting up starting around 30 minutes.  Last week in BC it was the right arch.  Both are getting used to long distances in the Vivos I think a bit and just not used to this much running.  I am going to work them much harder with the lacrosse ball throughout the week to give them some massage and release tightness.  This is going to be particularly important for the couple of days before each long run on the weekends.  Overall though, feeling fine with how things are progressing.  Honestly this is going better than I anticipated it would. I owe it to kettlebell training particularly all of the movements that have strengthened my glutes and quads, which is making my running stride more powerful.

11/1/13 Friday November 1, 2013 (training with Kevin)

Checked my training log and I last trained with Kevin on Friday October 4 - it has been 4 weeks.  8 weeks since I had a training accident to my right wrist / forearm, and after getting through that with a back off week or two, man it has been a productive run for training.

Before meeting Kevin at 6:30am I did about 5 quick minutes of my standard kettlebell warm-up minus arm bars.  Body was feeling pretty good.  I slept in and was not as warmed up as preferred but it was ok.

6:35am - Training session with Kevin.  We did some basic primal move and then got into things.

We did some TGUs, 16, 20, 24, really working on locking out the elbow.  This is something that just needs constant attention from me, primarily just due to being somewhat tight in the thorasic area, traps, etc. I am WAY less tight than in the past but with overhead pressing and other movements, and just frankly added bulk in those areas plus the shoulders, I have to keep focused on getting to lockout and keep it there.

We did a few goblet squats with the 24, and then got into 1H SWs with the 24 and then the 32 as Kevin wanted to see how I was doing.  Lots of improvement with the 32 has been experienced over the last month and it feels strong.  We worked a bit on making sure I get a deep hip hinge on each rep as snatching can tend to take some of that away and people drop into more squatty swings which you don't want.  Kevin did not think this was a big issue for me but just a reminder needed there.  Plus deep hip hinges make for snappy swings, more float, and thus stronger reps and the ability for more reps.

We then did some PR with the 24, 28, and then the 32.  Set of 3 with the 24, 2 with the 28, and then some singles with the 32.  I was getting the bell up on the 32 without major issues but it could have been more efficient.  We worked on a very useful cue for me and that was after cleaning, DO NOT let any breath out.  Keep the tension and then press the bell and get the exhale on the press.  With heavy 32 cleans Kevin noticed I was leaking a little tension by taking a breath after the clean.  After we eliminated this, the bells went up much easier and stronger.  We also worked on some cues to get the bell in a more vertical position with the forearm in the clean (a "wider" clean at the top of the shoulder so to speak), so I was in the position to press with no wasted movements.  This was a little different and I will have to groove this, but it will be a technique improvement.

I believe I may have the cue now that is going to get me to a 36 kg press, towards the ultimate goal of pressing 1/2 bodyweight, the 44.

We then worked a bit on tall kneeling presses with the 16 kg, something we are going to use to help groove that clean to press position.  Felt great, I love those, an old Ross staple.

We finished off by snatching the 24kg with some sets of 3, 6, 9 reps on each side, just practicing the snatch.  Kevin liked what he saw and the snatch will continue to be a staple of training for the next several weeks.

In between all of this we talked various training tips etc. as well as SFG vs. RKC certs.  SFG wins as expected...:)

8:00am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts as it always is.  Here's to more progress---