10/31/13 Thursday October 31, 2013 (TGUs, 2H SW 44kg)

6:20am - Original Strength and Primal Move - 25 minutes

6:45am - 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

7:00am - Training session - Focus on TGUs, 44 kg 2H SW

TGU 24kg, 2+2
TGU 32kg, 1+1 (PR)

44 kg 2H SW, 5 4X
44kg 2H SW, 10 3X

50 total reps

7:15am - Complete

Notes -  Solid, decided to TGU with the 32 kg to see how it felt.  Damn thing felt heavy but I think that was partially due to a lot of work yesterday.  Swings with the 44kg felt great.  Just a little work, get ready to train tomorrow with Kevin.

10/30/13 Wednesday October 30, 2013 (DB SQ, DB SW 24 kgs, SN 16 kg volume)

8:00am - Original Strength, Primal Move drills - 25 minutes 

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

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

8:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins

Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kgs, 5, 5L/R alt
2H SW 32 kg, 10

Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10

This took about 13 minutes - was able to cut it down 2 mins from last week.

16 kg high volume SN, 7 minutes, 225 reps PR!!
(20/20, 20/20, 15/15, 15/15, 15/15 - 170 reps at 2:00 left, set bell down, rest 30 secs, then 10/10, 10/10, 5/5, 3/2)

Last week - 170 reps (20/20, 20/20, 15/15, 10/10 (130 reps set the bell down - 2:17 left), 10/10, 10/10) (PR by a lot - 150 was previous max)

9:20am - Complete

Notes -  Well what a day.  Sometimes you just have good days.  I did not set my alarm appropriately and woke up a little before 8am, so lots of extra rest.  Fortunately I had time today and that was not a problem.  I felt very strong with the DB SQ and DB SW work.  Just noticing little technique improvements, bells feel lighter, more powerful cleans on the SQ, more powerful and even swings on the SW, things like that.

As for snatching I am not sure what to say. I surprised myself.  After the doubles work I took probably 5 minutes of rest to gear up for the snatching and then I just hit it.  I was completely gassed at 2 minutes left but realized that for the SFG snatch test the length is 5 minutes, and I just hit 170 reps in 5 minutes.  True this is with a 16kg and you need 100 reps with a 24 kg for the SFG, but I have to say for absolutely certain I can get 100 reps with a 20kg in 5 minutes, no issue.  I did clearly notice my breathing on the snatch could use improvement.  My inhale on the backswing is not quick enough and that leads to an exhale on the snatch that is delayed until close to lockout.  I need to be getting the exhale going to help with the hip snap and ascent of the bell, so much quicker.  Something to discuss with Kevin and try to work on.  It is little things like that which will help me be efficient with a much heavier weight, the 24 kg, which is a real challenge to snatch for higher reps.

10/29/13 Tuesday October 29, 2013 (PR 28 32, DB SL DL 12 kgs)

6:15am - Original Strength, Primal Move drills -30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:00am - Training session - PR 32 kg, superset DB SL DLs 12 kgs

Warm up -
TGU 24 kg, 1+1

PR 24 kg, 2+2

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1

32 kg 1+1

DB SL DL 12 kgs 5L, 5R

32 kg 1+1

7:30am - Complete

Notes -  This was a good day. Bell was moving very well on the presses, felt solid all around.  Had not done the SL DLs with any weight recently so it was good to get in a couple of sets with the DB 12kgs.  Didn't feel that the form was that great though.  I could use an additional day of practicing this movement, probably just keeping it with bodyweight until I feel that the movement is stronger.

10/28/13 Monday October 28, 2013 (DB PR 24 kgs, 1H SW 32 kg)

7:25am - Original Strength, Primal Move drills - 30 minutes

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

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

8:10am - Training session -DB PR 24 kgs, 1H SW 32 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt

DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 12 minutes the last couple of Mondays as well so no change in density)

1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes, same as last week)

8:50am - Complete

Notes - Body actually felt great today in the sense of no major tight areas, etc. and this is after spending the weekend in Vancouver BC including travel back and forth and running 9 miles on Saturday for Seattle 1/2 marathon training. I had a little extra time so I slept in a bit.  Going to bed I was sneezing and my throat felt a little funny, and I feel I probably have something coming on here.  I did not improve on the density of any of the lifts compared with last week, but it just "felt stronger" today.  Each successive session with the DB PR 24 kg work I have felt better and better with the cleans, technique on the press, keeping everything tight, and I know there are improvements because the bells simply feel lighter.  The same is true on 1H SW with the 32 kg.  Very strong swings, good hand transfers, no jerky movements.  I did feel my left trap tighten up a bit at the end of the presses and into the swings, but I noticed that waking up this morning and believe that has more to do with traveling all weekend and sleeping in a different bed than usual.  Lacrosse ball work is in order and I should be fine.

10/26/13 Saturday October 26, 2013 (9 mile run in Vancouver BC)

Visiting friends in BC and they let me get out for a run along the Seawall out of Yaletown to Stanley Park.  Amazing day, very beautiful.  Had some trouble with my arches being very tight, and I knew this was a possibility as the entire run was on concrete basically and I have been avoiding running on concrete as much as possible around my runs at Greenlake.  I will now incorporate a bit more concrete running just because I am going to have to condition my body for this a bit more otherwise the 1/2 marathon will be even harder than I know it will already be.  Also need to really work the lacrosse ball on my feet, and probably get a massage which will help.  I was able to soak in a hot tub after running which was fantastic and will really help with recovery I think.

10/25/13 Friday October 25, 2013 (2H SW 44kg, SN 24 kg 6/6 10 mins)

8:00am - Original Strength, Primal Move drills - 20 minutes (compressed)

8:20am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12 kg arm bar, 1 L , 1 R

8:35am - Training session - 2H SW 44kg, Snatch sets of 6/6 on the minute for 10 minutes with the 24 kg

Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10

4X:
2H SW 44 kg, 5 (did 3 sets of 10 last week, wanted to change it up)
SN 24kg, 3/3

1X:
2H SW 44 kg, 5

SN the 24 kg 6/6 on the minute for 10 minutes.

9:05am - Complete

Notes -  I didn't quite get the snatching done in 10 minutes as I switched hands on my last set when the timer was off.  So I probably took 10:30 to get 60 reps.  This is an improvement of 6 reps though under the 10 minute mark from last week when I could only get 9 sets in for a total of 54 reps per arm or 108 reps total.  Today was 114 in 10 minutes with another 6 to finish for 120 reps total.  So some modest improvement.   I do think the technique is improving, I am using my hips more and more and the bell is moving quicker to lockout.  My groove on the R side has been steadily improving which is cool.  I have been starting each set though with the R and I am noticing that as I fatigue the L side loses some steam.  So next week I am going to start with the L and try and re-balance things out again.  Overall, good progress but I still find it hard to imagine hitting 100 reps with the 24kg in 5 minutes (SFG snatch test).  I am probably strong enough but technique needs refinement so I don't get so gassed.  I am just toasted at the end of these 10 minute sets.  I push it hard.

10/24/13 Thursday October 24, 2013 (TGUs, 2H SW 44 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 TGUs, 44 kg 2H SW

TGU 24kg, 2+2

Warm up
24 kg 2H SW, 10

44 kg 2H SW, 6, 10X (60 reps)

7:25am - Complete

Notes -  Just wanted to get some 2H SW reps in with a heavy bell, have not done that in a while.  Felt great.  I think that was a PR for reps with the 44kg and the bell was moving nicely.  I wanted to get 100 reps but then again Kevin has suggested that I do an extremely light day before trying to snatch the 24 for time and reps, which is on the docket for tomorrow.  So I parked it at 6 sets just as my breathing was getting heavy. Good day.

10/23/13 Wednesday October 23, 2013 (DB SQ, DB SW 24 kgs, SN 16 kg volume)

8:00am - Original Strength, Primal Move drills - 45 minutes (needed some extra time, moving fairly slowly after sleeping in a bit - needed the rest)

8:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

9:00am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins

Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
2H SW 32 kg, 10

Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10

This took about 15 minutes - needed a little more time compared with last week (about 13 minutes).

16 kg high volume SN, 7 minutes, 170 reps (20/20, 20/20, 15/15, 10/10 (130 reps set the bell down - 2:17 left), 10/10, 10/10) (PR by a lot - 150 was previous max)

9:40am - Complete

Notes -  So sometimes you take what you can get..... I felt strong in the DB work today when getting through the reps, but needed extra rest.  I woke up, I have been running very hot lately with my time management and lack of sleep.  So it doesn't surprise me I needed a little more rest yet the strength is there.  I then blew away my previous PR with the snatch, doing 170 reps when my previous was 150.  I was absolutely gassed at the end and breathing very, very heavily.  That was an unbelievable amount of work in 7 minutes.  It was pretty cool to be able to do that and I look forward to seeing how I might improve it in the future, leading to better gains with the 24 kg hopefully with the goal of 100 reps in 5 minutes, the SFG snatch test standard.

10/22/13 Tuesday October 22, 2013 (TGUs, PR 28 32, SL DL)

6:15am - Original Strength, Primal Move drills -30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:00am - Training session - PR 32 kg, superset DB SL DLs bodyweight

Warm up -
TGU 24 kg, 1+1
TGU 28kg, 1+1

PR 24 kg, 2+2

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1,
DB SL DL bodyweight 5L, 5R

32 kg 1+1

7:30am - Complete

Notes -  Bell wasn't moving that great today on the 32s so instead of doing a 3rd single I just parked it.  Didn't surprise me at all.  I have been running hot and didn't get much sleep last night.  Had a great training day on Monday and probably that took a bit out of me on the heels of running 8 miles on Sunday.  Need a good sleep tonight, and then time to hit a big day of DB SQ , DB SW with the 24s, and volume snatch the 16 kg tomorrow.

10/21/13 Monday October 21, 2013 (DB PR 24 kgs, 1H SW 32 kg)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:40am - Training session -DB PR 24 kgs, 1H SW 32 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt

DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 12 minutes last week as well)

1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes with rest, was 9 minutes last week for 40 reps)

8:10am - Complete

Notes - Good session.  I ran almost 8 miles yesterday afternoon doing Seattle 1/2 marathon training, so was not totally sure how the body would react.  I actually felt pretty good - did some lacrosse ball work in a few spots but was pretty ready to go.  I did not improve the density on the presses but felt very strong on all the reps, definitely that quality is noticeable each week.  Squeezing the shit out of the bells on the way up and down on the descent to the rack is really helping.  The bells feel "smaller" in my hands due to all of the work with the 24s over the last however many months, and probably the increased handling of the 32.  To that point I did some good work with the 1H SW on the 32, most reps every for a PR of 100 total in 10 minutes, and did hand switches every set for all 10 sets.  Very strong, really think this movement is helping several other things because that simply is just not a light weight but I am moving it around pretty well.

10/20/13 Sunday October 20, 2013 (8 miles around the lake)

4:35pm - 5:55pm - did 8 miles around the lake (80 minutes of running) for 1/2 marathon training.  Did a lot of warm up, stretching, lots of lacrosse ball work on my right hip, calf, foot, other parts.  Seemed to help quite a bit as I got through the run pretty strongly.  Will keep watching this closely.  Not really something I set out to do but the goal of running a race again is not a terrible one, I just need to watch the body's response to the miles very, very closely.  I won't be making a habit of doing 1/2 marathons again on a regular basis, I am certain of that.

10/18/13 Friday October 18, 2013 (2H SW 44 kg, SN 24 kg 6/6 10 mins)

7:00am - 20 minute brisk walk in Spokane (out of town for work)


4:00pm - Original Strength, Primal Move drills - 40 minutes, a little extra work due to flying to Spokane and back etc

4:40pm - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12 kg arm bar, 1 L , 1 R

4:55pm - Training session - 2H SW 44kg, Snatch sets of 6/6 on the minute for 10 minutes with the 24 kg

Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10
2H SW 24 kg, 10

3X:
2H SW 44 kg, 10 (up from 5 last week)
SN 24kg, 3/3

SN the 24 kg 6/6 on the minute for 10 minutes.  At 7 minutes I had to take an extra minute as I was gassed completely.  So I did 9 sets.

Total reps in 10 minutes - 54 per arm, 108 total (down from 110 last week but that was for 12 minutes)

5:25pm - Complete

Notes -  All things being equal this was really good and a lot more than I could have expected given that I was out extremely late the previous night with coworkers and did this after an extremely ridiculous week that included finishing a huge project at work on Wed and then immediately flying out of town for two days of recruiting etc. at my alma mater.  It would have been nice to hit all 10 sets of the 6/6 but I will take 9 sets in the circumstances.  Got basically the same amount of reps as last week but in 2 less minutes, so I call that decent progress.  I noticed I had more "space" in the overhead position on TGUs and other lifts, which was interesting.  Might have been due to taking a day off, I am not really sure, but it was a nice feeling.  The snatching went well and the groove felt pretty good both L and R.

10/17/13 Thursday October 17, 2013 (Brisk walk)

I was working in Spokane today out of town and decided that I was basically going to have a complete day off from training.  I took a brisk 45 or so minute walk from my hotel to my alma mater on a cold 35 degree morning. It felt really good and given how busy I have been lately and how hard I have been training, this was just right for the circumstances.

10/16/13 Wednesday October 16, 2013 (DB SQ 24kgs, DB SW 24kgs, SN 16kg)

7:00am - Original Strength, Primal Move drills - 25 minutes

7:25am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins

Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 20

Superset 5X (up from 4X last week):
DB SQ 24 kg, 5
DB SW 24kg, 10 (up from 5s last week)

This took about 13 minutes - relatively short rest breaks.

16 kg high volume SN, 7 minutes, 146 reps (20/20, 20/20, 20/20, 10/10, 3/3) (150 reps last week)

8:15am - Complete

Notes -  Interesting and very good session.  Very strong on the DB SQ and DB SW, upped the sets and swings from last week quite a bit but did not take a lot of rest breaks.  The SNs got extremely tough but I felt pretty good with the groove.  I did 150 last week and was done to 146 this week but last week I was interrupted at 2 minutes so got a rest break, this time did not and went 7 straight so not really apples to apples.  To get the reps up I am going to have to either not set the bell down or go with sets of 25.  Sets of 20 get brutal so I may try a technique of not setting the bell down next time.  We'll see how it goes.

10/15/13 Tuesday October 15, 2013 (PR 32kg, DB SL DL 12kgs)

6:15am - Original Strength, Primal Move drills -30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:00am - Training session - PR 32 kg, superset DB SL DLs 12 kgs

Warm up -
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1

7:30am - Complete

Notes -  Good day - pressing the 32 is getting easier and easier.  The bell is going up on both sides very quickly and solidly.

10/14/13 Monday October 14, 2013 (DB PR 24kgs, 1H SW 32kg)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:00am - Training session -DB PR 24 kgs, 1H SW 32 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt


DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 15 minutes last week)

2H SW 32 kg, 10

1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 9 minutes with rest) (10 mins last week)

7;35am - Complete

Notes - This was a great training session particularly coming right off running 6 1/2 miles and walking another 4 or so yesterday afternoon.  I was pretty worried about my recovery but this was good.  Frankly I did the same volume as a week ago but it "felt different."  Shaved 3 minutes off the DB PR work and 1 minute off the 1H SW with the 32 compared with 1 week ago.  The presses were very, very strong.  Excellent cleans, really good base on the heels and locked glutes, and really squeezing the bells on the ascent and the descent.  On the 1H SW I did hand transfers for the middle 6 sets of the 8 sets total, going back and forth L to R, R to L.  Really excellent and I felt much more comfortable doing that this week, and the reps felt very strong.  Felt like real progress.  The goal next week would be to shave a little more time from the DB PR work, and then actually do get the volume up a little higher in the 1H SW with the 32 kg.

10/13/13 Sunday October 13, 2013 (6 1/2 mile run around lake)

I ran a couple of times around the outer path at Greenlake today with my friend, actually hit probably about 6 1/2 miles total.  Also walked down to the lake and after the run all the way around, which is probably at least another 4 miles so this was a bit much for the body I am pretty certain.

Felt actually good running through I took a long time warming up intentionally, as my right knee was a little sore yesterday afternoon and into the morning.  Not totally sure what that was all about.  I am going to really focus on foam roll, lacrosse ball etc. and watch this a  bit closely.  Still mulling over trying to run the Seattle half marathon with my buddy after Thanksgiving.  Really running isn't my focus and I don't want to do something stupid that would impact my strength training.  I am really deliberating on this one at this point.

10/11/13 Friday October 11, 2013 (2H SW 44kg, SN 24kg 5/5 12 mins)

6:50am - Original Strength, Primal Move drills - 30 minutes

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

1/2K halos - 12kg, 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 16 kg
12 kg arm bar, 1 L , 1 R

7:35 am - Training session - 2H SW 44kg, Snatch sets of 5/5 on the minute for 12 minutes with the 24 kg

Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg 10

3X:
2H SW 44 kg, 5
SN 24kg, 3/3

SN the 24 kg 5/5 on the minute for 12 minutes.  At 4 minutes I had to take an extra minute as I was gassed and there was some concern on my part about tearing callouses.  Fortunately I did not tear anything.

Total reps in 12 minutes - 55 per arm, 110 total

8:15am - Complete

Notes -  This was solid.  I did have the concern on tearing callouses on the R had but that did not end up happening - chalk is so helpful, and I kept grabbing some.  Definitely snatching two days in a row is not desirable and that was an anomaly of the training schedule having moved Wednesday's work to Thursday, but I went with it.  I look forward to seeing how I can keep improving with snatching.  I focused on really trying to keep the bell close to me on the ascent and getting a lot of snap so that drove the bell all the way to make it easy for a soft landing.  Also tried to experiment with the groove and keep the bell as "straight" back through the legs and up as possible, no wasted motion.  I have a lot to work on with the snatch.

10/10/13 Thursday October 10, 2013 (DB 24 kg SQ, DB 24 kg SW, 16 kg SN)

6:00am - Original Strength, Primal Move drills - 25 minutes

6:25am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

6:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins

Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10

Superset 4X:
DB SQ 24 kg, 5
DB SW 24kg, 5 (second set 10, decided 5 was better)

16 kg high volume SN, 7 minutes, 150 reps (40/40, 40/40, 40/40, 10/10, 5/5)

7:20am - Complete

Notes -  Really enjoyed this.  Interrupted by kids during snatching after 2 minutes and 40 reps, stopped came back and got the final 110 reps in the final 5 minutes of the timed 7 minute session.  Felt good, probably needed better lockout on some reps which requires a lot of concentration when trying to snatch fast.

10/9/13 Wednesday October 9, 2013 (brisk walk in Spokane)

Took it very easy as I was working in Spokane today and needed a rest.  Took a nice 30 or so minute brisk walk on a 39 degree morning, which was very nice.  Back to the bells tomorrow.

10/8/13 Tuesday October 8, 2013 ( PR 32 kg, DB SL DL 12 kgs)

6:00am - Original Strength, Primal Move drills -30 minutes

6:30am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

6:45am - Training session - PR 32 kg, superset DB SL DLs 12 kgs

Warm up -
TGU 24kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 24 kg, 10

PR 24 kg, 2+2

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1

7:15am - Complete

Notes -  This actually went really well.  I was wondering a bit how this would go but my body felt a ton better today.  Pressing the 32 kg was actually quite easy.  Good stuff.

10/7/13 Monday October 7, 2013 (DB 24kg PR, 1H SW 32 kg)

6:30am - Original Strength, Primal Move drills - 65 minutes (just ridiculously long to get loose - see below)

7:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:50am - Training session -DB PR 24 kgs, 1H SW 32 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt


DB 24 kgs PR, 2, 3, 5 - 3X (took about 15 minutes with rest) (30 total reps)

1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 10 minutes with rest)

8:35am - Complete

Notes -  I about lost my mind trying to get warmed up today.  Body was beyond tight, in so many places - right forearm/ tricep, hips, glutes, right quad, knee was tender, right calf, ankle.  The running on the weekends, which I am glad I am at least testing out, is proving a bit problematic it seems.  Did just over 5 miles at Greenlake on Saturday afternoon and I guess the DOMS was really kicking in Monday morning.  My friend has asked me to train for the Seattle half marathon (end Nov) with him and I have not agreed to it but thought I would test things with 1 time a week running on the weekends to see how it goes.  While running I feel generally ok but recovery has obviously sucked big time.  It's also relevant that I did like 3 hours of yard work yesterday - not really strenuous per se, but I was moving the entire time so fair enough, my body probably was not in very good recovered mode this morning.

So once I finally did get loose enough I headed out to train with the bells and I felt great.  Kevin set out a new training plan for me for the next several weeks and on the menu today for the first time were sets that included 5s on the DB 24s and also for the first time basically ever, swinging the 32 with 1H for reps.  I really felt good on these movements and was particularly pleased with the 1H SW.  I can remember doing 1H hikes with the 32 and that's it - not even full swinging it - not THAT long ago and thinking - this bastard feels heavy.  Today I had great float on the bell, didn't really focus on the height of the swings but I was getting pretty good height.  I even did some hand switches on the last two sets once I felt pretty comfortable that I was controlling the bell well enough.  I have a feeling I am going to feel this in the morning though.

10/4/13 Friday October 4, 2013 (Training with Kevin)

Checked my training log and I last trained with Kevin on Friday September 6 - it has been 4 weeks.  In the early part of that week on Monday the 2nd I had a training accident on a 2H SW that had left my right wrist pretty beat up, and the forearm as well.  Treated it immediately with several visits to my acupuncturist, some TLC, lacrosse ball release, and smarter training.  I am sitting here 4 weeks later thinking about what I accomplished in the last time period and it feels damn good.  I am grateful, and appreciative

Before meeting Kevin at 6:30am I did about 15 quick minutes of OS resets at home as well as my standard kettlebell warm-up minus arm bars.  Body was feeling pretty good.

6:30am - Training session with Kevin.  We did some basic primal move and then got into things.

We practiced some light TGUs with the 16 and then did some rack holds with some prying forward and back, as well as rotating side to side.  I liked how that felt quite a bit.

We did a few TGUs with the 24, working on really locking out the elbow particularly on the L.

Did some pull up practice, over hand grip, ladder of 1, 2, 3 PUs.  Very easy.  This is intended to ensure I can bang out the 5 required PUs for the SFG without every practicing PUs as I don't have a PU bar at home.  I still know I really need to try and do something about that.

We then got into some swings, using the 24 for a set of 10 2H, then 10L, 10R.  We then got into the same thing with the 28, and then I practiced with a 32 kg with 1H for a few sets of  5 L, 5 R.  The thing felt extremely heavy which surprised me. Turns out Kevin sent me a text later in the morning and I was 1H swinging a damn 36!!!  No wonder.  There were some wonky reps in there, did not feel good, it is quite encouraging to know that was a 36.  I actually think a 32 is something I am ready for but no way in hell with a 36 yet.

We moved on and practiced some DB 24 kg SW, did probably 5 or so sets of 8-10 reps.  Got a good feeel for these - it has been a very long time since I did the SW with DBs.  It's a good movement and I like it.

We then practiced some DB SQ with the 24s, a couple sets of 5, got some cues from Kevin to really pull down into the hole and keep everything very tight coming out so there is no give in the back.  After a couple of cues I felt my form improved.

We then practiced some DB PR with the 24s, a couple of sets of 3, which felt great.  That is probably one of my strongest lifts.

We finished off by snatching the 24kg for 2 or 3 sets of 5 R, 5 L, just practicing technique on "breathing through the hips" to try and improve timing of exhale to occur prior to the bell's ascent out of the hole, exploding the hips, which is going to make the movement to lockout quite a bit easier.  These felt good.

7:35am - 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.  Here's to more progress---

10/3/13 Thursday October 3, 2013 (TGUs, 2H SW)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - 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

7:00am - Training session - Focus on TGUs, 40 kg 2H SW

28kg, 1+1 (2x)

Warm up
28 kg 2H SW, 10

40 kg 2H SW, 5, 10X (50 reps)

7:25am - Complete

Notes -  Punch the clock workout again, just trying to get some heavy swings in to keep the focus.  TGUs with the 28 all week, that was good too.

10/2/13 Wednesday October 2, 2013 (DB 24 kg complex)

6:00am - Original Strength, Primal Move drills - 20 minutes (abbreviated going very fast due to having little time)

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

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

6:35am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB 32 kg DL, 5, 5 alt L/R

DB 24 kgs Complex - 20 minutes timed

Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Awesome!!  Major improvements over the last several weeks.

Pace for the first 8X was 1 minute work, 1 minute rest.  At the 8:00 minute mark remaining I took 30 extra seconds for 9X.  Then again went at 1:30 for 10X.  Taking the extra rest on the last two sets was key, as was shaking out my arms fast and loose style.

Totals:
DB CL - 30
DB PR - 30 (27 last week)
DB SQ - 30 (26 last week)

7:05am - Complete

Notes -  This may seem subtle in terms of improvement but it was not.  This was a major step up in one week.  These reps were strong, and I was not just "surviving" the set at the end but still focused and doing good, quality reps despite dealing with accumulating fatigue.  I had to grind on the last press of the last couple of sets, but I kept it nearly perfectly strict, got rid of the lean back that had crept in here and there the last few weeks. clenched the glutes and really gripped the shit out of the bells on the ascent and the descent, pulling down hard with the lats to load the next rep.  Squats were solid, down into the hole and strongly back out on each rep.  I really, really love this double bell work.  Incredibly demanding, very time efficient, challenges the technique, mental fortitude to stay focused, etc etc.  There is no reason to try and go up in bell size yet with this particular work session.   I am not what I would call "dominating" the 24s all the way to the last rep yet so more practice needed before going to 28s.

10/1/13 Tuesday October 1, 2013 (TGUs, SL DL bw)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - 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

7:00am - Training session - Focus on TGUs, SL DLs

28kg, 1+1

SL DL bodyweight, 5x per leg

28 kg, 1+1

SL DL bodyweight, 5x per leg

7:15am - Complete

Notes -  Good session, just another punch the clock effort.