Monday, November 4, 2013

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.