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.
Monday, December 30, 2013
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)
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
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.
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.
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