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.