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---