1/31/14 Friday January 31, 2014 (heavy TGUs, SN 24kg for 10 mins)

7:00am - Original Strength and Primal Move - 45 minutes (little extra time today to try and release tight hips)

7:45am - 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

8:00am - Training session - Focus on TGUs, SN the 24kg for 10 minutes any way possible

TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1 (PR)

DB DL with 36kg/32kg, 5, 2X

SN hold with prying 24kg, 5/5 L/R

SN 24kg for 10 minutes - 134 total reps (PR)

Went like this.  8/8, 8/8, 8/8 (48 reps) rest at 7:45 remaining; 8/8, 8/8 (80 total reps) rest at 6:00 remaining; 5/5, 5/5 (100 total reps) rest at 3:30 remaining; 5/5, 5/5 (120 total reps) rest at 1:30 remaining; 5/5, 2/2 (134 total reps)

8:40am - Complete

Notes -  When I finished this training session today I felt a little disappointing as I "thought I could do better."  I quickly cut off that kind of thinking and reminded myself that training is a journey, and strength is not created overnight.  It was an interesting mental exercise because I realized I set two PRs today and I should continue to focus mentally on the journey itself, not the "results" of one day of training which candidly by almost any measure should be seen as a great milestone which I think it was.  I got the 36kg up overhead and did a full TGU, both sides.  Now the roll to elbow was not as good as it could be, so I know I have to work at the start of the movement and I think on my variety days I should simply do a few reps of those, roll to elbow only, with the 36kg.   To discuss with Kevin.  I also noticed in lockout that the 36kg was definitely damn heavy, and it was tough to get to full lockout, a little harder L than R as to be expected.  But I think I did get a pretty good lockout.  It is a big bell and that thing pulls damn hard on your wrist.  I just need more time with the 36kg, whether it be swinging it one-handed (which I believe I could do well), heavy cleans and rack holds, whatever just to get used to that weight on my forearm.  But really, this was good.  On snatching my first 48 reps were just outstanding, I was absolutely killing it.  I put the bell down and was absolutely shocked to see I was on pace for 100 reps in 5 minutes.  My next 32 reps were also very strong, and was at 80 reps with 6 minutes remaining.  Exactly on pace for 100 reps in 5 minutes.  Had the plan today been to snatch for 5 minutes and do a snatch test, I strongly believe I would have passed.  This is huge as just about a month ago I did my first baseline for 5 minutes and got 80 reps.  I have definitely improved.  One thing that is a lot better are my hands - no issues with those at all.  The pumice stone helps a lot. Now the rest of the snatching was a bitch. Just gutted it out but wanted to keep reps as powerful as possible so I had to take a lot of rests.  I didn't have sloppy reps so that is good.  No sense in training the body with sloppy reps.  But my conditioning went south a bit and particularly I realized my breathing was out of control.  I was not able to realize in the moment until the very last minute or so to concentrate on breathing in through my nose and out through my nose as opposed to sucking wind.  And I was sucking some serious wind.  Breathing through the nose was calming, probably told my body things are fine.  Not doing that was problematic.  So some good things, and some things to focus on next week.  The plan will be to go out 8/8 again, and just really focus on pace, calm breathing.  I suspect I can increase the total volume in a week by improving pace and breathing.  

1/30/14 Thursday January 30, 2014 (OS, PM, body weight SL DLs)

6:15am - Original Strength and Primal Move - 15 minutes (abbreviated)

6:30am - 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

6:45am - Complete

10:30pm - body weight SL DLs , 5/5

Notes - As intended this was just an active recovery day, with a few SL DLs thrown in at night with my mobility just to pattern the motion. Feeling pretty good, R forearm and elbow tightness releasing nicely given the lacrosse ball work and some chiropractic adjustments yesterday.

1/29/14 Wednesday January 29, 2014 (36kg chain SW/CL/FSq)

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 TGUs, 36 kg chain SW, CL, FSq

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1

GSq 32kg, 10

Chain with 36 kg:

5X:
SW, CL, Fsq - 3 / 3 (PR all around)

(15 reps total of each movement) (this took about 12 minutes)

9:00am - Complete

Notes -  Well, today was a PR all around and I really didn't know what to think before this training session.  Kevin put the 36kg down for this cycle, and I have to say, for some reason, I was a little.... scared?  I really have not swung, cleaned or squatted the 36kg.  I Thought I Could but I had not actually done it in training.  I slept in this morning, somewhat on purpose as I have felt a little worn down the last couple of days.  Training on Monday was tough for some reason, yesterday was kind of sluggish a bit.  Anyway, I felt good and warmed up and after doing the TGUs and particularly the 32kg I thought this might be a good day.  All of the cues on the TGU are really helping and I am starting to feel very comfortable with the 32kg. Good sign.  I got right into the chains with the 36kg and just told myself I can do this and I nailed all the reps.  For the last 4 sets on the FSq I decided to put my off hand on the bell for additional support (something Kevin suggested I might do) as that bell was f-ing heavy and wanted to pull hard on my wrist.  It is almost easier honestly to FSq double 32s than one 36 - kind of a weird thing but I think there is something very challenging to have load only on one side of your body, and for me a very damn heavy load - I had never squatted with a 36kg before today.  Anyway, awesome stuff, this is really encouraging.  A few other things.  I am taking better care of my hands - pumice stone in the shower has been a huge thing for me.  Really helping a lot.  The chiropractic work is also great.  I got an adjustment after training today as well as traction for improving extension in my neck again and these are all really beneficial health things that will have great carryover to KB work.  Good stuff.  I just need to keep not doing anything stupid in training, really listening to my body and being smart, "living to train another day" when needed.  Putting my off hand on the front squats today was a great example of not being stubborn and listening to what my body was telling me.  Have to keep closely tuned in to those types of things.

1/28/14 Tuesday January 28, 2014 (24kg SW variations)

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 - Break

9:20am - Training session - Focus on 24kg SW combos, 200 reps

TGU 24kg, 2+2

2H SW 24kg, 20
1H SW 24kg, 10/10, 3X
H2H SW 24kg, 10/10, 3X
2H SW 24kg, 20, 3X

200 total reps

9:40am - Complete

Notes -  Punch the clock.  Nothing to say really other than my right elbow and forearm are quite tight.  Going to need a lot of time with the lacrosse ball to release the R tricep and free up some of the tension.  Not completely sure what this is related to other than probably an accumulation of training, and I have not really been working the lacrosse ball on my tricep and forearms.  It is something that requires a little more diligence and maintenance before things get tight.  

1/27/14 Monday January 27, 2014 (PR / RR 24 kg, 2H SW 48kg)

6:30am - Original Strength and Primal Move - 60 minutes (lots of extra time with the foam roller, lacrosse ball on the lats, glutes, quads, IT)

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 superset PR / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

5X of the following superset:
PR 24kg, 5/5
RR 24kg, 3/3

2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)

8:30am - Complete

Notes -  Good training session.  It was pretty hard, but good, there was no issue with making any of the reps. It has been awhile since I 1-arm pressed but after a few reps I started to feel the groove.  Did pretty well with some high tension techniques in the glutes as well as the off hand, which helped the presses.  More practice with renegade rows was also good, that is a very high tension exercise and you really have to keep the quads tight as well as the off hand armpit.  Swings felt strong, no issues getting back to swinging the beast after a few weeks off.

1/25/14 Saturday January 25, 2014 (40 min interval run / SL DLs / pull ups 5 x 4 sets)

My fourth week of the interval running mixed with pull-ups, and this time I added SL DLs (bodyweight) at each 5 minute interval.  So it was run 5 mins, SL DLs 4/4, run 5 mins, P/Us x 5, did this for a total of 4 times so about 40 minutes of running, 16/16 for the SL DLs, and 20 P/Us.  Some observations.  This is the most powerful I have felt running in, man, I have to say, - ever?  I felt both extremely light on my feet but also very powerful.  I was running faster than I have in a long time, and kept that pace for all of the intervals.  I could feel my glutes kicking in as well as quads, and my arms were also helping.  I am not quite sure what to make of this though I think the recent chiropractic work is just what the doctor ordered, removing / helping some of the restrictions I was feeling for awhile.  No issues in the ankles or feet at all this time either.  I think this is an excellent distance for me, if I can turn these into sprints (maybe even decrease the intervals to 3 minutes of near sprinting?) I think that would be cool.  I liked adding in the SL DLs, this is a good movement for me.  They were tough - not easy to do these in between running.  But I feel like they helped the running.  Also the pull-ups were very strong.  A light week on the KBs leading up the weekend also probably helped.

1/24/14 Friday January 24, 2014 (RR 20kg, SN 20kg ladders w / breathing)

Unusual training time as I was in Spokane yesterday and flew back mid-afternoon.  I had decided to say my training for after I got back so I had access to my KBs.

3:40pm - Original Strength and Primal Move - 20 minutes

4:00pm - 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

4:15pm - Training session - Focus on Renegade Rows, 20kg snatch ladders with breathing

TGU 20kg, 2+2

Superset 3x:
GSq 20kg, 5
RR 20kg on a box, 3/3 (new movement for me)

SN 20kg, ladders 1/1 up to 10/10, set bell down after each ladder and do the same number of breaths, inhale through nose, exhale through nose, use diaphragm, try to control and slow breathing.

SN 20kg 1/1 breath 1, 2/2 breath 2, etc. up to 10/10 (total reps are 110, 55 per arm in this ladder).  It took me about 12 minutes to complete.

4:45pm - Complete

Notes -  This was a fun training session.  I love the new movements with the renegade rows on the box.  Really a cool chance to practice getting tight in the armpits, quads, and staying really tight throughout the entire movement.  I like it a lot.  The snatching was interesting, bell felt light as hell all the way to the end, which was awesome.  I don't think my breathing was all that great but I have not practice this before.  Something I could continue to do.  It is very clear that controlled, calm breathing in the snatch absolutely leads to better numbers.  I will continue to practice controlled breathing in all my lifts, it is a big deal.

1/23/14 Thursday January 23, 2014 (24kg SW variations 10 min)

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 24kg SW combos for 10 minutes

TGU 16kg, 3+3

10 minutes, 20 reps on the minute of the following:

3X:
H2H SW 24 kg, 10/10
1H SW 24kg, 10/10
2H SW 24kg, 20

H2H SW 24 kg, 10/10

200 total reps, 10 minutes

7:40am - Complete

Notes -  Felt really good, nearly the same as Tuesday but just changed the order of the variations.  Great grip workout particularly the H2H.  I can imagine being able to do that with a 32kg would be pretty badass.

1/22/14 Wednesday January 22, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on Friday December 27 - about a month ago.

Slept in more than I intended, didn't warm up enough, but did warm up some.

6:40am - Training session with Kevin.  We did some primal move but focused some time on some neck drills using Z Health - neck nods, rotations, and the chicken.  All were good and I have to say I am definitely on the up and up compared with a week ago with the stuff that was going on in my neck and shoulder/trap.  Getting back to chiropractic work was a really good move on my part and the added neck drills are good.  We spent a lot of time today training get-ups, going from the 16kg all the way up to the 32kg, and doing a number of reps to the elbow with the 32kg, just practicing tension techniques by locking down the shoulders, tightening the ground leg quad and foot, and pulling with the ground arm to the elbow.  All of the cues were really good and helpful and the bell was just popping up, much easier than it had been during my recent training sessions.  Kevin did comment that my get up was looking the best it every has, and that I am getting a better straight arm in lockout at the top of the movement.  All good things.  We intermixed this work with some sets of swings with the 24kg.  At the end we also practiced some renegade rows using a box - really, really liked this quite a bit and looking forward to incorporating some rows into my training.  This should help with the postural patterns as well to keep my shoulders back and down.  We also talked various ideas on programming and training for the next cycle of work.  3 weeks on, then a 4th back off week, which seems like a good cycle for me.  Lastly we talked SFG and I told Kevin I was leaning towards Vancouver BC in November because there is no flight required, I could sleep at the Rubys I would guess, probably the cheapest option for me easily.

7:45am - Didn't really seem like a lot of "work" got done but that has not really been the point of recent training sessions with Kevin.  The work gets done primarily in between sessions.  The in person time with Kevin is one to reflect on training, talk about little cues that are actually a big deal, some mobility tips, etc. It is working well for me when I consider I pay $110 per session but ultimately get the knowledge of Kevin for an entire month until the next session.  And - I keep making real progress.  I am excited to see what the next month holds.  

1/21/14 Tuesday January 21, 2014 (24kg SW 10 mins)

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 24kg SW combos for 10 minutes

TGU 16kg, 3+3

10 minutes, 20 reps on the minute of the following:

3X:
2H SW 24kg, 20
1H SW 24kg, 10/10
H2H SW 24 kg, 10/10

2H SW 24kg, 20

200 total reps, 10 minutes

7:40am - Complete

Notes -  Another light day, this actually felt great.  Hand to hand swinging is cool, I like it, have not done much of it.  Seems pretty awesome for grip work as well as just athletic balance. 

1/20/14 Monday January 14, 2014 (DB SS PR 16 kgs, 1H SW 24kg)

6:35am - Original Strength and Primal Move - 50 minutes (lots of extra time on lacrosse ball for neck, traps, forearms, quads)

7:25am - 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

7:40am - Training session - Focus on DB SS PR 16 kgs, 1H SW 24 kgs

TGU 16kg, 5+5

DB SS PR 16 kgs, 5/5 x 5 (25 reps each arm)

DB DL 24kgs, 5 2X

1H SW 24 kg, 10/10 5X (100 reps)

8:10am - Complete

Notes -  This was a day to dial it back, the 4th week in a 4 week cycle and this is the back off week.  Also due to working through the tight neck and trap from last week.  As it turned out this was perfect, like a tonic to use the lighter weights, and also not focusing on time which can be a bit of pressure.  Reps felt good and truly the presses were just super light, I focused on trying to make the light bells feel heavy by really squeezing the glutes and pressing into the ground.  Don't like the overhead lockout on the L right now but I know that is completely a function of what is going on with the neck and trap.  I worked the lacrosse ball and foam roll as well as lots of mobility damn hard the last few days.  Have another chiropractic appt as well this evening and that is going to be a consistency now for the time being, really going to work on getting things re-set here after what has been a long period of very hard training, plenty of stress in my personal life, and I got a little lack on the soft tissue and chiropractic work which I have long known I need to be regularly consistent with as it keeps me healthy and more vital.  

1/19/14 Sunday January 19, 2014 (4.5 mile interval run / pull-ups)

My third week of the interval running mixed with pull-ups.  I end up running a bit further, closer to 4.5 miles, still doing 4 separate sets of 5 for 20 pull-ups, which feels "right".  Went on Sunday this time, I probably prefer Saturday to get Sunday off, but this is not too taxing that it really impacts training the next day so that is good, that is the point.  Running felt more powerful this time around, felt the glutes helping much more than last week.   Pull ups were fine, really was quite careful given the issues I am working through with my neck and trap (mainly L side).  Didn't notice anything on the pull ups except just a little bit of tightness in my R elbow, which I also noticed a bit last week.  Comes up sometimes.  I am going to work the lacrosse ball pretty good on the triceps and forearms for several days.  Snatching definitely tightens up my forearms but the lacrosse ball usually serves as a perfect anti dote.

1/17/14 Friday January 17, 2014 (32 kg TGUs, SN 24kg 8/8 7 mins)

7:30am - Original Strength and Primal Move - 30 minutes

8:00am - Kettlebell warm up ("Standard")

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

(Issue - neck tightened up significantly when picking up this bell - had to take about 30 minutes to try and loosen it up)

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

8:50am - Training session - Focus on 32kg TGUs, SN 24 kg 7/7 8 mins / 112 reps

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X

GSq 32 kg, 10

SN 24 kg for 8/8 for 7 minutes on the minute, 112 reps (last week 7/7 for 8 minutes - 112 reps)

9:20am - Complete

Notes -  What the fuck is going on.  I was feeling quite good waking up, even got some extra rest as I did not have a busy morning planned.  Mobility work felt good although I did notice as I started some of the kettlebell warm-ups with halos I was feeling a lack of energy.  May have been the drain on the last couple of days of having multiple treatments trying to deal with this neck and trap thing.  I went to pick up a 12kg bell for a halo and felt a sharp twinge in my neck, it really tightened up.  Just totally out of the blue.  I spent 30 minutes trying to work it out, lacrosse ball etc. with some benefit.  It felt tight but not painful.  Then I got pissed off and basically said F this, I am going to keep going and move my body instead of doing nothing this morning, and see if I can work this thing out.  As long as there was not pain I was planning on moving ahead.  Strangely enough I got through the entire training session as planned without pain but thing thing was damn tight.  I could not believe it as my reps on the 32 kg for TGUs are the best I have had yet, the practice the last several weeks paid off.  I did not have a problem getting to lockout with the L arm and though I could feel the neck and trap working, in some ways the load in the TGU at lockout standing up felt good on that shoulder, like it needed it.  I took a step back and said - am I going to snatch today - and after a warm up or two I felt fine and went for it.  Again, I could hardly believe it, this is the lightest the 24kg has ever felt even with the noticeable tightness in the L neck and trap.  My breathing was extremely controlled the entire time, reps very strong with technique good.  I was finishing with about 17 seconds left each minute until the next round, so pacing at 16 reps / 43 seconds which works out to about 22 or so reps a minute - I just need 20 for 5 minutes to pass the SFG.  I might be overstating but I honestly think the way I did today, I may have passed the snatch test if I had done that.  That is amazing to me.  Things are getting better with the snatch.  With all of that said I am just so frustrated with the neck and trap.  I am seeing my chiropractor today who I have not seen in 8 months.  He is good and helped me out a lot in the past, I saw him regularly for about 18 months and it was a huge benefit. I got out of the habit and this shit is the impetus to get me back in there, get some adjustments and posture work, get the CNS on track, and get through this thing.  I have not quite figured out what is going on but perhaps there is some accumulated stress building and I reached a point of my body telling me enough.  I did not see this one coming though as I honestly thought I was managing things well.  The new sleeping arrangement and new pillow this week that coincided with waking up stiff on Wed maybe really does have quite a bit to do with this, not sure.

1/16/14 Thursday January 16, 2014 (OS, PM, 16 kg SL DLs)

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 - SL DLs 16kg, 5/5

7:35am - Complete

10:30pm - SL DLs 16 kg, 5/5

Notes - As intended this was just an active recovery day, with a few SL DLs thrown in just to pattern the motion with a little load. I saw my acupuncturist / body work specialist as well in the afternoon to receive treatment on my neck and L trap that tightened up yesterday.  The massage last night helped quite a bit but I figured I would hit this thing guns blazing with plenty of treatment.  It definitely helped and I felt pretty good going to bed.

1/15/14 Wednedsay January 14, 2014 (DB 24 kg complex, SN 20kg 5 mins / 100 reps)

5:50am - Original Strength and Primal Move - 45 minutes (needed extra time on traps, glutes, neck, lots of lacrosse ball work)

6:35am - 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

6:50am - Training session - Focus on DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps

TGU 24kg, 2+2

GSq 24 kg, 10

DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP

Then got 12 sets total in 15 minutes - 24 DB CL, 12 DB PR, 36 DB SQ total (same as last week)

SN 20 kg 10/10 each minute for 5 minutes (100 reps total) without setting the bell down

7:20am - Complete

Notes -  Kind of an interesting day today. I woke up with a somewhat stiff neck and attributed it to sleeping a new pillow last night, and realized it was a pretty crap pillow with a lack of support.  Just went out and bought a new (another new) pillow with more support to nip that in the bud.  Took a long time to warm up as a result which was a bit annoying.  I was blazing pretty good on the DB complex work but felt my L trap stiffen up on the L side on DB SQ around 10 minutes in. I tried to loosen it a bit and that helped, then just concentrated on technique from there.  I tested it a bit more and it was ok, just noticed a little tightness, so I tested a snatch or two, did some snatch holds, and then snatched.  Oddly enough the snatching went very well this week, didn't notice the trap at all, and really keep a controlled, even pace all the way through 4 minutes, finishing each 10/10 basically on the minute so perfect pacing.  The last minute though I said fuck it I want this done and finished it quickly with 15 seconds left.  Maybe next time I can pace it all the way out but I just didn't want to today the fatigue got to me.  Still, the improvement is good.  I scheduled a deep tissue massage for this afternoon though because this trap / neck thing is not something I want to linger at all, I want to get this loosened up and treated right away.  I don't think this is going to be a big deal but something to watch.  Tomorrow is active rest so having a rest day is perfect.

1/14/13 Tuesday January 14, 2013 (2H SW 48kg)

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 2H SW 48kg

TGU 24kg, 1+1

GSq 24 kg, 5

2H SW 24kg, 10

2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)

7:45am - Complete

Notes -  Pretty tired today, yesterday was a big training session and sleep was so-so.  I put up the first TGU with the 24kg and thought to myself man that was heavier than I thought it would be:)  Got focused though and pushed out some pretty strong swings, actually better than last week.  I was gassed at the end but finished with a couple of seconds to spare.  Need some good sleep tonight because I know tomorrow is going to be a challenge doing 24kg double bell complex work followed with the 20kg snatch for 5 minutes, not setting the bell down, which is the tough part.  I hope to improve on the form/technique from last week and keep it powerful all the way to the end of the 5 minutes instead of just hanging on at the end.

1/13/14 Monday January 13, 2014 (DB SS PR 24kgs, 1H SW 32kg)

5:45am - Original Strength and Primal Move - 30 minutes

6:15am - 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

6:30am - 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 2/2 x 1, 3/3 x 1, 5/5 x 5, 3/3 x 4 - 42 reps per arm

Last week did 4/4 x 8, 3/3 x 4, total of 44 reps per arm (previous week 9 sets 4/4, total of 36 reps per arm)

1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)

7:00am - Complete

Notes -  Pretty interesting day here.   My total reps went down by 2 compared with last week but in some ways I think this was a "harder" effort and shows definite progress because of working in the sets of 5.  Sets of 5 are no joke and I was able to nail 5 of them before rightly dropping down to 3s.  I was at 5 minutes left at that point and was able to get in 4 more solid sets of 3/3.  This week unlike last week I had no time at all to rest after the DB SS PR and just jumped right into the 1H SW with the 32kg.  Very strong reps, I was trying to control my breathing as I was definitely getting gassed but kept the power up.  Literally finished 2 seconds before the 5 minute buzzer went off.  Cool.  I think on the press I can engage my lat more than I am and this is something I want to work on with Kevin.  Really though, feeling pretty strong right now with the press.

1/11/14 Saturday January 11, 2014 (4 mile interval run / pull-ups)

Second week of interval running, timed 10 minute run (about 1 mile for me), 5 strict pull-ups on rings, repeat 3 more times for a total of 40 minutes (4 miles) and 20 pull-ups.  A few observations.  Last week I ran on Sunday and had one extra day of recovery compared with today as I did a pretty hard TGU / 24kg snatch training session yesterday.  Today I was playing with my kids and also went bowling so when embarking on the first set of pull-ups I noticed I was a bit tired and my R forearm was pretty tight (the bowling).  Nothing too dramatic, just something I noticed.  I focused on really strict form on all pull-ups and though the final rep on the last 3 sets was a little tougher than the previous 4 reps, I didn't feel like I was pushing up to failure, had plenty in the tank.  So mission accomplished.  As for the running I did not feel my glutes as much as I have lately, not sure why, but my feet and ankles felt better than last week.  It was an odd run because it has poured rain today so I was actually dodging all over the place avoiding puddles, so not a "linear" run at all.  All I all I thought this was good and I am liking this kind of training quite a bit. It will be nice to have Sunday to rest before Monday's kettlebell work as I am going to be trying to push some sets of 5 on the seesaw press, and I really want to be fresh for that.

1/10/14 Friday January 10, 2014 (32 kg TGUs, SN 24kg 7/7 8 mins)

5:35am - Original Strength and Primal Move - 30 minutes

6:05am - 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

6:20am - Training session - Focus on 32kg TGUs, SN 24 kg 7/7 8 mins / 112 reps

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X

GSq 32 kg, 10

DL DB 32kg, 5

SN 24 kg for 7/7 for 8 minutes - 112 reps (last week 6/6, on the minute, 9 minutes - 108 reps)

6:50am - Complete

Notes -  This was a really good training session all around.  Had a good active rest day yesterday, which I needed.  I did not get a ton of sleep last night though it was pretty sound sleep and I felt good, having to get started training a little bit earlier than usual for me of late as I had a 7am work phone call and needed to be done and completed before then.  I will say I loved getting the training done before 7am, this has been my intended goal for a long time (probably slipped up on my sleeping now for about 6 months, causing me to finish closer to 7:30am many mornings or even closer to 8am).  So the the last couple of days of getting myself up earlier felt good, was a real stark reminder to me of where I need to get back to.  It really comes down to tightening up my nighttime routine which means reading less etc. etc.  I have to do it.  Anyway, as to training, I did learn (re-learn really) one thing with the 32kg TGUs today.  Got a fairly shitty rep on rep no. 2 of 3 today with the bell in the L hand on the roll to elbow, again, that is my weakest movement on either side - L foot keeps coming off the ground and I cannot get rooted.  I remembered that the elbow movement should feel like a "pull" with you arm on the ground you really "pull" yourself into the elbow position, keeping the lat really tight.  I had been trying to focus on that lat engagement but had forgotten about the feeling of the "pull".  Strangely after the shitty rep this came back to me and I pulled hard on my last couple of reps, and they felt really good and strong getting the bell overhead, and as a side note my foot seemed more rooted.  So I have something to focus on.  For the snatches, great stuff, really getting more comfortable with this move and particularly being very snappy on the ascent, pulling the bell up and keeping it very close to the body, same thing on the descent.  I did find I wasn't that happy with my L arm lockout on some reps, seems to be something to concentrate on.  With that said, 7/7 is a gasser but I stayed on the minute for the first 6 rounds, took about 10 seconds extra rest on round 7, about 15 seconds extra rest on the 8th and final round and finished with 10 seconds left. Not bad given that I feel I maintained power and good form on nearly every single rep today.  Looking forward to testing myself with 8/8 for 7 mins next week.

1/9/14 Thursday January 9, 2014 (OS, PM, SL DLs 16kg)

5:55am - Original Strength and Primal Move - 30 minutes

6:25am - 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

6:40am - SL DLs 16kg, 5/5

6:45am - Complete

Notes - As intended this was just an active recovery day, with a few SL DLs thrown in just to pattern the motion with a little load.  They felt a little off, as I have not been doing the movement as much the past several weeks.  I will try to find some time to work in more of these, with just body weight, or with some load.

1/8/14 Wednesday January 8, 2014 (DB 24kg complex, SN 20kg 5 mins / 100 reps)

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 DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps

TGU 24kg, 2+2

GSq 24 kg, 10

DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP

Started, did 1 full set, my kids woke up, so I got them settled then decided to re-start the clock fresh for 15 mins.

Then got 12 sets total in 15 minutes - 24 DB CL, 12 DB PR, 36 DB SQ total (PR) (11 sets last week)

SN 20 kg 10/10 each minute for 5 minutes (100 reps total) without setting the bell down (PR)

7:45am - Complete

Notes -  This was tough, tough business today.  I did get PRs in both work sets, the armor building complex and the snatching, so in that sense, cool day.  But I had to push very hard for this and it was not easy.  Particularly with the snatching I determined going into it I was not going to set the damn bell down, and I didn't, so that was a major achievement.  I think it took me at least 10 minutes after the set to fully catch my breath.  I went pretty evenly, noting I did 10/10 in about 45 seconds and then would try and pause at lockout for several seconds, stalling time, in later sets I would take a few swings back and forth between hands or rest in lockout, and then resume.  I finished with about 15 seconds to spare.  Had I gone all out to get the 100 swings I think I would have done it in sub 4 minutes, possibly quite a bit below 4 minutes.  I was also being pretty careful with potential hand issues from a small blister I picked up yesterday on my ring finger on the R hand, down by the where the finger meets the hand. Covered it up and also decided to use the cut-off socks on the hands for snatching.  That seemed like a good idea, kept things ok with no further issues.  I prefer not to use those generally but I still felt like I had good control of the bell today.  Need a big day of recovery tomorrow before snatching the 24kg on Friday.

1/7/14 Tuesday January 7, 2013 (2H 48kg SW)

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 2H SW 48kg

TGU 24kg, 2+2

2H SW 24kg, 15

2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)

7:45am - Complete

Notes -  Tough going today.  I got it done though.  Probably a little lack of recovery from a big press day yesterday, pull-ups on Sunday, not great sleep in between.  Got a little blister/tear as well on my R hand, 3rd finger where finger meets the hand - weird spot, it was the result of trying to overspeed the bell and keep the power up.  That damn thing is heavy!  Pretty minor, don't think it will hold me up, going to cover with a little super glue and keep it under wraps.

1/6/14 Monday January 6, 2014 (DB SS PR 24kgs, 1H SW 32kg)

7:30am - Original Strength and Primal Move - 30 minutes

8:00am - 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

8:15am - 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 8, 3/3 x 4, total of 44 reps per arm (last week 9 sets 4/4, total of 36 reps per arm)

Rest 5 full minutes.

1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)

8:45am - Complete

Notes -  I was really pleased with the improvement today in one week on the DB SS PR, I increased the work capacity by almost 20% compared with last week.  I maintained very good form throughout the timed set of 15 minutes.  After 8 sets of 4/4, I was at the 10 minute mark, and decided to drop down to 3/3 to ensure I did not get close to failure and made all of the reps.  That was a good call and it allowed me to get good presses all the way to the end. I used my glutes more this week, which helped the presses, and also tried to squeeze the hell out of the handles on the press.  I really like the DB SS PR.  After completing the set, I could tell I was quite fatigued in my left arm, trap etc. - that is my less strong arm.  Certainly no pain, but probably after doing the pull-ups yesterday and then the focused pressing session, that was pretty hard work.  I thought I would do some active recovery before doing 1H SW with the 32kg, so I rested 5 full minutes, shaking out tension, and then hit the 5 minute sets of the 1H SW with the 32kg.  No problems whatsoever.  Great stuff.  

1/5/2014 Sunday January 5, 2014 (4 mile run, interval 4 sets of P/U x 5)

OK so I did my first "StrongFirst Roadwork" inspired training session today at Greenlake.  Ran 10 minutes, nasal breathing, stopped and did 5 pull ups on rings, dead hang full lockout at the bottom of each rep, and did this 4 times - 40 minutes of running, 4 sets of P/U x 5 for a total of 20 P/Us.  This was consistent with Kevin's suggestions to start.  I will say I had a few observations.  First going into the running I had been feeling really, really good in the ankles and arches but did notice a strange soreness in my R ankle Saturday morning, which carried over to Sunday.  I was racking my brain trying to figure out what that might be from and I suspect it was actually from dragging the kids up and down the tubing hill at Snoqualmie on Thursday.  I was in some snow boots, it was slippery and awkward.  I then snatched on Friday.  That R ankle has been the somewhat tender one in the past and I have had to work the mobility much more diligently than on my L ankle.  So with that said I tried to stretch it out a bit before the run, it felt ok and I went for it.  It never really "bothered me" significantly on the run today but I did notice it at times, whereas last week did not notice anything at all, ankles and feet felt the best they had in months.  Something to watch for and see if it gets better.  As to the pull-ups, frankly every single rep was easy until the very last rep on the last set - so I think that was about exactly the right amount of work to start with.  I will probably stay at this exertion level until Kevin suggests doing more, but I don't think that is really the point of this "roadwork".  Greasing the groove again just a bit with a pull-up motion, and on rings which I think is a little more challenging then with a bar, is all I am really looking for at this point, not trying to push the pull-up numbers per se.  Also I did not raise my legs at all on these, which I did last week, which made it very hard.  Decided just to do strict pull-ups today and see how recovery goes tomorrow which is a press day with the KBs.  One other interesting thing is that after doing the pull-ups when I went back to running again, I somehow felt lighter on my feet, it was a weird phenomenon and not what I was expecting.  Perhaps the stretching out of the pull-ups and releasing some tension on my spine etc. is the opposite of the effect of running, so it was a good tonic.  Kevin and I will discuss.  In any event it felt great and it was a lot of fun to get in some pull-ups again.

1/3/14 Friday January 3, 2014 (32 kg TGUs, 24 kg SN 6/6 9 mins)

10:30am - Original Strength and Primal Move - 40 minutes (extra lacrosse ball work on forearms)

11:10am - 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

11:25am - Training session - Focus on 32kg TGUs, SN 24 kg 6/6 9 mins / 108 reps

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X (PR)

GSq 32 kg, 10

SN 24 kg for 6/6, on the minute, 9 minutes - 108 reps

12:00pm - Complete

Notes -  This went very well.  I had worked a lot harder on a "day off" yesterday after taking the kids up to Snoqualmie for tubing, where I ended up dragging them up the tubing hill 8 times, which was a lot of work primarily on the forearms (the kids sat in the tube while I dragged them up holding onto a rope).  I hit a PR today with the 32kg for TGUs, getting 3 reps.  My last rep on the L though sucked with my ground leg (L leg) coming totally off the round on the roll to elbow).  On that side for some reason I have trouble rooting that L leg into the ground on the roll to elbow.  On either side on all aspects of the TGU, that seems to be my weakest part and I am not quite sure why.  I held the bell very steady the whole time and was not in danger of dropping the bell or missing the lift, but I was pissed, it was a shitty rep.   Come to think of it I should have lowered the bell and started over and gotten a good final rep out of that side.  I will have to do that next time.  My next and final rep on the R went well.  As far as snatching goes this is the most comfortable and confident I have felt with the 24kg in some time.  No hand issues on all, callous on the R hand middle finger is something I have been taking care of.  I feel better on the snatch, keeping the bell close on the ascent and really pulling it up to lockout with as little wasted movement as possible.  Good stuff for certain, I like where this is going.

1/2/14 Thursday January 2, 2014 (OS/PM, tubing at Snoqualmie)

8:15am - Original Strength and Primal Move - 30 minutes

8:45am - 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

9:00am - Complete

Notes - Took the kids up to Snoqualmie Summit where we did tubing for 90 minutes. Great fun.  However some hard work for me as I dragged them up the mountain 8 times in the tube, so my grip and forearms were pretty toasted.  I am going to have to work the lacrosse ball some to prepare for snatching the 24kg tomorrow.  Not the best timing ever, but I feel fine, and some lacrosse ball work should help.

Wednesday January 1, 2014 (DB 24 kg complex, SN 20 kg 5 mins or 100 reps)

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 DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps

TGU 24kg, 2+2

GSq 24 kg, 10

DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP

Rested for 5 or so minutes, hung out with my daughter, then resumed

Got 11 sets total in 15 minutes - 22 DB CL, 11 DB PR, 33 DB SQ total

SN 20 kg trying to go 10/10 each minute for 5 minutes (100 reps total) without setting the bell down

Ended up going 10/10, 10/10, 10/10 set down with 2:20 left, resumed at 2:00, 10/10, 10/10 finished with 30 seconds to spare.

8:05am - Complete

Notes -  Great stuff.  This was one of my favorite training sessions in a long time.  Yes I love the armor building complex, and yes I love snatching particularly the 20 kg because I can handle it a whole lot better than the 24 kg right now, and it gives more resistance than the 16 kg which I just whip around at this point (well in my rep range of 100-200 snatches - I know obviously if I went higher I would look like a jackass).  The reasons for loving today though are more subtle.  The technique is better.  My cleans are better.  My presses go up easier.  My squats are better.  My snatches are more consistent, I feel smoother.  OK perhaps the weights are not that different than what I have been lifting but the density is increasing - I can get more done, in less time, more efficiently, and it does not leave me as gassed as it used to.  Body is feeling good, I need to keep focusing on mobility, managing stress, really do need to dial in the sleeping much better, eating is very clean, lots of good whole foods.  Body composition is changing as well which is cool.  I am not sure what to attribute that to in terms of any one thing, it is probably a combination of everything coming together, trying to be consistent, not trying every new exercise under the sun but really just trying to get better at a handful of things.  I am excited to train, really motivated which is not new to me per se as I do love training, always have, but this is really starting to feel more and more like practicing a skill or a series of skills, and that is so cool.