2/28/14 Friday February 28, 2014 (heavy TGUs, SN 24kg 7/7 for 7 mins)

7:00am - Original Strength and Primal Move - 45 minutes (little extra time today)

7:45am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12 kg, 3+3

8:00am - Training session - Focus on TGUs, SN the 24kg 7/7 for 7 minutes

TGU 24kg, 1+1
TGU 32kg, 1+1
TGU 28kg, 1+1
TGU 36kg, 1+1

SL DL 24kg, 5/5

SN 24kg 7/7 for 7 minutes - 98 total reps

8:30am - Complete

Notes -  I thought this was a good session.  Decent sleep last night, needed a bit of recovery with mob time for warming up but once I got going it was good.  TGUs were strong, still need a little better quality on the roll to elbow with the bell in the L hand, but in the R hand, very good.  Just have to keep working at it.  Overhead lockout with the R hand is very good, L, still needing work, I am still working through some tenderness in the lockout position, probably need a little soft tissue work but still feels good overall.  Snatching - probably the most power I have been able to generate, was finishing a lot of the sets with nearly 30 seconds left, so snatching very powerfully and quickly.  It was wearing me out though, needed extra rest on the last set to finish just in time before the timer went off.  Felt really good about the snatches, good end of the first week of training in the next cycle.  Going to be 8/8 for 7 minutes next Friday, I am ready for that.

2/27/14 Thursday February 27, 2014 (24kg TGUs to knee, SL DLs)

6:45am - Original Strength and Primal Move - 15 minutes

7:00am - 15 minute break (kids woke up)

7:15am - Kettlebell warm up

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

1/2K pullover - 16 kg, 5X each leg
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:30am - Training session - Focus on partial 24kg TGUs, 24kg SL DLs

TGU 24kg roll to elbow, up to knee, back down, 2/2

24kg SL DLs, 3/3 (contra lateral)

7:45am - Complete

Notes -  A rest day, variety day, good stuff, body feels good after significant work yesterday with the DB 28kg complex.  Ready for snatching tomorrow.

2/26/14 Wednesday February 26, 2014 (Complex DB 28kg CL, PR, SQ ladder)

7:20am - Original Strength and Primal Move - 50 minutes (some extra work on foam roll and lacrosse ball for lats, traps)

8:10am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

8:25am - Training session - Focus on the Total Tension Complex with the DB 28kgs, squat emphasis

24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)

"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:

28 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,5,4,3,2,1 for the squats.  (PR for squats)

Total of 9 DB CL, DB PR, and 25 reps of the DB SQ with the 28kgs

8:55am - Complete

Notes -  Well that was no fucking joke today.  Thought about it and realized easily that was a PR for squats today.  I literally did a few reps with the 28kgs the other day with Kevin training, and that was the first time I had ever squatted with 2 28kgs.  I have on the odd time in the past year did a single with DB 32kgs just messing around to see if I could do it (and it was hard).  And so today I get out there and get through 9 sets of the complex with a weight I really have not even tried out before in anything close to that volume.  And I am writing this tonight and after training this morning and didn't even think about that until now.  That is great and I am really pleased to know that I could handle that practice session.  The first clean was only ok, quickly remembered the adage "it's easy until it gets heavy" and knew I needed to put more hip snap into the rest of my cleans, which I did.  Got pretty tight on the presses, ended up for most of the last sets not resetting my feet and pressing from a wide stance position, which I have not done in quite some time (stance you would use for DB C&P so you don't reset your feet between reps).  It was not as comfortable as the narrower stance I have been incorporating for single bell work but that is mostly I think because I have not trained it in awhile.  Certainly getting the bells into lockout was not difficult at all, solid presses.  Definitely when I hit the set of 5 for the squats it felt like time to go back down the ladder.  Going for top set of 6 next week.  Also need to keep working on my L trap, lockout position is still tender, just some stuff working through there, lots of mob work and the chiro work on my neck extension continues.  Just a lot of moving parts right now, but this is all good stuff, just need to keep vigilant with recovery work and sleep.  Also have not blogged this but recently had a physical exam and some other blood work done for insurance purposes, all good results.  Weight is at 195 lbs.  Surprised me a bit in one way as I was probably at about 182 or so when I started training with Kevin last March/April (it's nearly been a year).  With that said I have put a lot of meat on the traps, neck, biceps (?? - cleans and snatches:)), and definitely in the glutes and quads.  My pants are getting tight in the ass and the quads, yet, my waist is arguably smaller, I am at a very comfortable 33" and could do a 32".  I have leaned out yet gained at least 10 pounds and have gotten noticeably stronger because the training program is just ON POINT.  Great job Kevin.  This is fun stuff and just taking the process slow and steady is really the way to go.  I think I read "Consistency trumps intensity" or something like that and that is 100% true.

2/25/14 Tuesday February 25, 2014 (24kg TGU, SL DLs, SW variations)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3

Kids woke up - 10 min interruption

7:25am - Training session - Focus on 24kg SL DLs, TGUs, SW combos

TGU 24kg, 2+2

The following superset 2x:

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

120 total SW reps

7:45am - Complete

Notes -  Good day, felt good today.  Probably did another 60 minutes plus on the foam roll and lacrosse ball yesterday evening though, which was just ridiculous after doing at least that much in the morning.  But, it seemed to work some stuff out and body feeling pretty good today.  Did notice the forearms are a little tight, was a lot of work on Monday that was grip-intensive including BU PR for the first time in ages, so I should not be surprised.  Going to work on them a bit today with the lacrosse ball.

2/24/14 Monday February 24, 2014 (BU PR 16kg, PR 28kg, heavy 1H SW ladder)

6:05am - Original Strength and Primal Move - 75 minutes (ridiculous amount of extra time on the foam roller, lacrosse ball, lots of trigger point release work, long OS resets etc

7:20am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press

7:35am - Training session - Focus on superset BU PR 16kg / PR 28kg, finish with heavy 1H SW ladder

TGU 16kg, 1+1 including marching in place, about 30 seconds per arm
DB DL 36kg / 32 kg, 5 x 2

5X of the following superset:
BU PR 16kg, 2/2
PR 28kg, 4/4

Total of 10 BU PR with the 16kg per arm, and 20 PR with the 28kg per arm

1H SW ladders, 3x as follows:
28kg, 10/10
36kg, 5/5
32kg, 5/5

120 swings total 60 per arm

8:25am - Complete

Notes -  And so the new cycle begins.... simply put this was not easy.  So to start, I woke up feeling pretty good actually, ok sleep, after getting a ton of sleep Sat night.  Once I got started through on the foam roll and lacrosse ball I realized just how knotted up I was in a number of spots.  I typically get the DOMs from running two days after, not the day after, and it seems that was the case.  I was frustrated with how long it took to warm up, didn't feel bad, but just kind of had a feeling that I needed to take the warm up time because I knew the strength work was going to be pretty demanding.  In fact it was demanding but I also did not push the time, just took rest breaks, did fast and loose between sets, and in general just took my time today as fortunately I had time to take.  I now have a better baseline for next week and I will have to work hard to speed this whole process up by quite a bit, at least 45 minutes if not more like an hour shorter.  With that said it was an excellent start to the cycle.  Have not trained the BU PR in quite some time and so I decided to go with a weight I knew I would handle, the 16kg, and focus on getting the technique back and really squeezing the handle very hard with my ring and pinkie fingers.  Those reps were strong.  I will move up to the 20kg next week.  I was supersetting those with 1 arm PR with the 28kg, and used the first set to "feel" an appropriate rep number, and decided on 4/4.  I was very pleased as that was just the right amount of work, and was able to get all reps in for all 5 sets without any failed reps, and it never got to the point where I was concerned I would fail.  My technique was better, strong cleans, right into the press, good tension in glutes, off hand, etc. and better pressing from the lats too.  I think the row work, the pull-ups, the push-ups are all helping with lat awareness, engagement, strength etc.  I finished this with 3 sets of heavy 1H SW ladders, using the 28kg, 36kg, and 32kg.  120 reps total.  Certainly felt very strong with the 28kg and 32kg, 36kg, this was the first time swinging with multiple reps, I felt I had pretty good authority with the bell but it certainly was heavy and noticeably more than the 32kg.  Good to get some practice with it, I will get more comfortable.  Lots of rest needed between now and Wed morning.

2/22/14 Saturday February 22, 2014 (interval running / pull-ups / push-ups)

Got going late Saturday afternoon, which was my preference over Sunday because I really wanted Sat night / Sunday and Sunday night to be rest and recovery to get ready for the next strength cycle that kicks off on Monday.  So I was glad to get going Saturday even if it was pretty late (started at 5:00pm or so, ending at 6:15pm in the dark).  Ended up doing 4 intervals of the following:

Run 5 minutes, body weight SL DLs 5/5, run 5 minutes, 5 pull-ups on rings followed by 10 push-ups on an elevated bench (technically first two rounds were 10 push-ups first, then followed with the pull-ups, due to someone using the pull-up bar so I waited for them).

I felt quite good despite more shit weather - raining the whole time, got pretty nasty at the end.  On the first set of pull-ups after doing push-ups I was a little surprised at the difficulty on the 4th and 5th reps.  I have been going on Sundays lately so had a full day of rest from KB training, whereas today I had snatched hard yesterday for 5 minutes, maybe as a little sluggish, not sure.  However after that first set everything else was good on the pull-ups and push-ups.  Experimented with a few reps on the pull-ups of externally rotating my hands near the top of the pull, really, really kicked in the lats which I thought was great.  Stayed very tight on the reps, kept the elbows very close to my body on the pull and the negatives.  I thought this was all good.  R elbow was as good as it has been in some time, which was great.  I think some things are working themselves out here over time.  As I write this Sunday evening, I got a great rest last night, slept over 9 hours, longest in some time.  Body really needed it.  I was tempted to set an alarm because I suspected i might sleep that long, but decided against it and figured I will wake up when my body says it is time to wake up.  That was good stuff.  I feel ready to go for this next strength cycle.

2/21/14 Friday February 21, 2014 (TGUs, 5 min SN test 24kg)

6:00am - Original Strength and Primal Move - 45 minutes (little extra time today)

6:45am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12 kg, 3+3

7:00am - Training session - Focus on TGUs, SN the 24kg for 5 minutes

TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1

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

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

SN 24kg for 5 minutes - 92 total reps

Went like this: 8/8, 8/8, 8/8 (48 reps), rest at 2:40 remaining; 5/5, 5/5 (68 total reps) rest at 1:45 remaining; 8/8, 4/4 (92 total reps).

Finish with carries with 32kg in each hand, 30 seconds walking.

7:30am - Complete

Notes -  Well, some days you have it, maybe some days you don't.  I did not get much sleep as I was out with an old friend I had not seen in some time, I felt very fatigued this morning, and it took a long time to warm up. Lots of work on the foam roller and lacrosse ball on my L trap, and lat, just trying to work out some residual tenderness from the weekend's pull-ups and push-ups, which surprisingly has lingered ever so slightly all week.  I really had to get a lot of time in on the prep because I just am not comfortable snatching the 24kg without a fully proper warmup.  Lack of sleep really sucked and although I felt pretty good right before snatching and the first sets of reps were very solid, I could tell once I had to put the bell down after 3 sets of 8 I was probably not going to get 100 reps today, which was my goal (wanted to "officially" pass the SFG snatch test).  Now I could have done an all-out set and probably made it, which would have toasted me completely and it would have involved some shitty reps.  Instead of doing that, I said I am getting quality reps in, period, and whatever the number is, the number is.  I hit 92.  When I first did this probably oh 8 weeks ago with Kevin, I got a shaky 80.  Last week when I snatched for 10 minutes I was ahead of pace and got 156 in 10 minutes which was great.  Just didn't have it today, but I am glad that mentally I would not settle into anything other than trying to get great reps every single time.  I could always do better, including with the technique, but the intention is there and that is what matters.  With better recovery and prep I am hitting the SFG snatch test no question, so I feel good about where I am at and where I have come from.

2/20/14 Thursday February 20, 2014 (OS, PM, 16kg SL DLs)

6:45am - Original Strength and Primal Move - 15 minutes

7:00am - 15 minute break (kids woke up)

7:15am - Kettlebell warm up

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

1/2K pullover - 16 kg, 5X each leg
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:30am - Training session - Focus 16kg SL DLs

16kg SL DLs, 5/5, x 2 (contra lateral)

7:45am - Complete

Notes -  Simple, just get in a bit of movement, this is a rest day.  Good reps on the SL DLs. 

2/19/14 Wednesday February 19, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on Wed Jan 22 - 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 to get warmed up.

A bit all over today.  Learned some "crooked arm bars" a John Engman special that involves a sort of press in the arm bar position, which really, really opens up the chest, shoulder, whoa.  I was doing it with an 8kg bell and feeling it big time on my L arm, which needs that type of improved ROM.  Good.  Did some getups, including walking getups, to get the overhead mob checked and it looked good particularly on the R side.  L side is a little tender, old injury stuff, it just needs focus and attention.  So, so, so much better than several years ago, you have to take what you can get. We practiced some bottoms up presses then with the 16kg, felt great, a good movement that I have not trained in awhile.  Did some 1-arm pressing work in between the arm bar work and the bottoms up work, that is a great combo, really helps the overhead presses a lot.  Smoothed out the press groove on my L side in particular, that is something I really noticed and I hope to put into practice by warming up with these on press days.  We then did some 2H and 1H swings, got in some work 1H with the 36kg, nice nice, felt tough but strong.  That will come into play in the next cycle.  Then we finished by Kevin checking out my snatch with the 24kg. Got a good tip to be aggressive with the drop out of the lockout, really drop that hand and be aggressive, keeps the bell close, stops you from casting, gets you into your hips as well.  Good tips.

Did a lot of talking about training in between things, Kevin asked a number of questions about the last month of training, just formulating where we want to go with the next cycle.  We ultimately settled on getting back to doing some complexes with doubles, front squats are going to be a staple this time.  Going to train the bottoms up press as well.  Also, I think some work with heavy one-hand swings.  Not sure what the cycle will bring for snatches, might de-emphasize those a bit but we'll see what Kevin has in mind.

7:45am - I am going to repeat my same comments from my last session with Kevin, which were:

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.  

2/18/14 Tuesday February 18, 2014 (24kg TGU, SL DLs, SWs)

9:25am - Original Strength and Primal Move - 30 minutes

9:55am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

10:10am - Training session - Focus on 24kg SL DLs, TGUs, SW combos

The following superset:

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

TGU 24kg, 2+2, to knee position, then back down

Then:

24kg SL DLs, 3/3
2H SW 24kg, 20
1H SW 24kg, 10/10

H2H SW 24kg, 10/10

120 total SW reps

10:30am - Complete

Notes -  Not much to report other than to say I woke up completely exhausted today.  Did not sleep well, and yesterday at chiro we added quite a bit of weight to the traction work we are doing on my neck extension.  I think it really tapped out my CNS along with the training from the last few days.  Plus my daughter was sick and coughing all night and it kind of kept me up as well.  So I delayed training a bit and did it after taking my kids to school since I had time.  I actually felt great after finishing it.  Moving the body even when not at 100%, as long as you are being thoughtful with what you are doing, is really great in my experience and this was a good example of it.  I need some good rest tonight to get ready to train with Kevin tomorrow.  

2/17/14 Monday February 17, 2014 (PR 24 kg / RR 24 kg, 2H SW 40kg)

6:50am - Original Strength and Primal Move - 45 minutes (extra time with the foam roller, lacrosse ball on the traps)

7:35am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:50am - Training session - Focus on superset PR 24kg / RR 24kg, 2H SW 40kg

TGU 24kg, 2+2

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

(short interruption during 4th set for kids, about 10 mins)

2H SW 40 kg, 10 minutes, 10 on the minute (100 reps)

8:40am - Complete

Notes -  This is a deload week, after a 3 week pretty intense strength cycle.  I did not want to push too hard either after doing running / pull ups and push-ups late Sunday afternoon.  With that said, I felt good today aside from a little tightness in my L upper trap, which came on a bit in the early morning, I know that is from the pull-ups / push ups combo, just have to get used to that.  Decided early on to go with the 24kg for presses, a weight I can really, really handle now, and do 5 sets up 5 and just really focus on getting super tight and getting great reps in.  Mission accomplished, the pressing felt great on both sides, L trap did not come up really at all after getting overhead with the TGUs to warm up.  Really like renegade rows as well, that movement really teaches getting tight and this is a great skill for me to work on.  I read a blog post by Andy Bolton on the SF web site a little bit ago about how simply getting tighter will bring instant strength gains and it is totally true.  I squeezed the shit out of that bell today on the presses and it felt small in my hands.  Awesome feeling.  For heavy swings I went with the 40kg, dropping down from the 48kg.  Really fund to see these feel super easy, I mean really easy, no problem at all.  I am looking forward to getting to that weight for 1-hand swings.

2/16/14 Sunday February 16, 2014 (interval running / pull-ups / push-ups)

Got going late Sunday afternoon, just the way it worked out.  Ended up doing 4 intervals of the following:

Run 5 minutes, body weight SL DLs 5/5, run 5 minutes, 5 pull-ups on rings followed by 10 push-ups on an elevated bench.

Took me a little over an hour.  Weather was beyond shit, rainy, with huge side winds.  That follows up running in the snow last weekend, what can I say, I am a bit out there.  It was ok though.  Body felt good.  Did notice R ankle tightness for several days, and it loosened up pretty well right away after getting started, so that was good.  Pull ups felt strong, better than last week, just working on staying tight.  Push-ups were fine, did those on an elevated bench again and not completely horizontal because the ground was muddy everywhere.  Have to keep working on keeping that R tricep / elbow / forearm nice and loose.  Did plenty of lacrosse ball release on it late Sunday night, felt really good, it always responds pretty well to this, just have to keep at it.

2/14/14 Friday February 14, 2014 (heavy TGUs, 24kg SN 10 mins)

7:10am - Original Strength and Primal Move - 45 minutes (little extra time today)

7:55am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
16kg SL DLs, 3/3

8:10am - 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

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

8:30am - break - work phone call - resume at 8:50am

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

SN 24kg for 10 minutes - 156 total reps (PR) (142 total reps last week) (134 week before)

Went like this: 8/8, 8/8, 8/8, 8/8 (64 reps), rest at 7:00 remaining; 8/8, 8/8 (96 total reps) rest at 5:24 remaining; 5/5, 5/5 (116 total reps) rest at 3:30 remaining; 5/5, 5/5 (136 total reps) rest at 2:00 remaining; 5/5 (146 total reps) rest at 1:00 remaining; 5/5 (156 total reps).

Last week went like this.  8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)

Week before went  - 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)

9:05am - Complete

Notes -  Damn, PR in the snatch, by a margin - 14 more reps than last week, nearly a 10% improvement in one week.  Things are really coming together.  I looked down and saw 5:24 left on the clock today and knew I had hit 96 reps - damn today is the day I proved to myself I can pass the SFG snatch test, 100 reps in 5 minutes.  That was hard, but I had gas in the tank, and if I had taken the test today I would have crushed it.  I was trying not to get going too fast because I had 10 minutes to snatch, not just 5.  But those first 4 sets of 8/8 were just awesome and once I was able to not set the bell down and get that 4th set, I knew things were going to be good.  Now, to just keep focused on mobility, keep improving my overhead lockout, shoulder stability, etc.   The training plan Kevin has laid out is coming together and this is a lot of fun.  As for the TGUs, those continue to be good, just continuing to get used to the 32kg and the 36kg, they are not easy.  With the bell in the left hand by roll to elbow still needs work.  It is certainly better with the cues I have been working on (pull hard with opposite elbow, push into the ground with the grounded foot, etc.) but I need more confidence on that side.  I tend to rush the roll to elbow a bit, it seems like a confidence issue.  Still, I am getting the reps in, and they are definitely not bad, just need to keep refining.  Great week of training.

2/13/14 Thursday February 13, 2014 (24kg TGUs to knee, 24kg SL DLs)

6:45am - Original Strength and Primal Move - 15 minutes

7:00am - 15 minute break (kids woke up)

7:15am - Kettlebell warm up

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

1/2K pullover - 16 kg, 5X each leg
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:30am - Training session - Focus on partial 24kg TGUs, 24kg SL DLs

TGU 24kg roll to elbow, up to knee, back down, 2/2

24kg SL DLs, 3/3, x 2 (contra lateral)

7:45am - Complete

Notes -  Simple, just get in a bit of movement, this is a rest day.  Better reps on the SL DLs, really focusing on driving that standing leg / foot into the ground and loading it up.  I can feel the quads working and getting stronger.  Low back and glutes just feel fantastic several hours later after doing these as I write this.  A great movement for me.

2/12/14 Wednesday February 12, 2014 (36kg chain SW / CL / FSq)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:00am - 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

(15 reps total of each movement) (same as last 2 weeks)

7:30am - Complete

Notes -  Felt good today.  I had some body work done by my acupuncturist yesterday, lot of good work done on my lats and traps, and triceps.  Really, really was needed and made a huge difference.  I did feel a little bit run done in one sense when I started off, mainly because of all this soft tissue work I have been undertaking (chiro, some massage, the bodywork but mainly the 3x per week intense chiro I am doing for 12 weeks to improve the extension in my neck takes some out of the CNS, lot of things are changing).  With all of that said, strong getups today, getting better at the roll to elbow, strong lockout with the 32kg.  It's not light, but it doesn't feel unwieldy heavy either.  Did the chains with the 36kg, probably the main things I noticed were: very strong swings, rooted nicely.  My notes have not indicated it but I typically do "2" swings on the first set of the chain, one from the ground to get started and then one full rep before cleaning the bell.  I am looking forward to training sets of 1H SW with the 36kg soon.  Absolutely I am ready for it and I know I could hit 100 reps in 5 minutes with that bell for sure.  Another thing, really tried to "get tight" primarily after the clean, before the descent into the squat.  Squeezed the shit out of the bell, with both hands (still using the off hand on the squats, I just feel it is prudent particularly because these chains are hard as hell on the grip).  I got a little bit of insight from an article I head on the Strong First blog by Andy Bolton about "getting tight."  This is a skill I definitely have been working on for a long time but I am going to really try and take it to another level.  By squeezing the bell, tensing the glutes, quads and trying to fire the lats, the squats were by far the strongest and easiest I have done with this bell.  So that was some good stuff.  A 36kg is still a heavy bastard though, maybe it always will be for me but I certainly look forward to trying to make it feel lighter over time.

2/11/14 Tuesday February 11, 2014 (24kg SL DLs, SW variations)

6:45am - Original Strength and Primal Move - 15 minutes (abbreviated)

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

7:20am - Training session - Focus on super setting 24kg SL DLs, SW combos up to 100 reps

TGU 24kg, 2+2

2X of the following superset:

24kg SL DLs, 3/3
2H SW 24kg, 10
1H SW 24kg, 10/10, 2X

100 total SW reps

7:45am - Complete

Notes -  Not much to report here.  Pretty quick training session, just to get a groove and a little work on the SL DLs with weight.  I tried one set "ipsa lateral" (bell on same side as grounded leg), and one set contra lateral.  Both were good, different, I will probably continue to mix the two.  I noted that after my chiropractic adjustment yesterday evening which included adjusting my R shoulder and elbow, which were sublaxated, was feeling very good this morning which was cool.  Still a bit worn down from a big Sunday of training / painting a room and then yesterday's strength session, so needed to keep it short today and keep recovering.  Body work session this afternoon should help.  I sure am doing a lot of soft tissue work these days, seems excessive and not sustainable, but I think there are a lot of changes going on, sort of a re-setting of the CNS etc. so I think it is all good.  

2/10/14 Monday February 10, 2014 (PR 32 kg / RR 24 kg, 2H SW 48kg)

8:45am - Original Strength and Primal Move - 60 minutes (extra time with the foam roller, lacrosse ball on the triceps, forearms, lats, glutes, quads, IT)

9:45am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
SL DL 16kg, 3/3

10:00am - Training session - Focus on superset PR 32kg / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

PR 24kg, 2/2
PR 28kg, 1/1, 2x

5X of the following superset:
PR 32kg, 1/1 (last week 28kg 3/3) (attempted on first set to get a 2nd press on both arms, didn't get it, decided then to stay with singles)
RR 24kg, 5/5

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

10:40am - Complete

Notes -  Good training session though clearly recovery from yesterday's training at the lake with running/pull-ups/push-ups, followed then by painting a room in my house for 8 hours, was pretty severely compromised.  This was not going to be the day to get up multiple MPs with the 32kg unfortunately.  So I stuck with singles which were very strong, good reps.  Kind of odd to me that I cannot get up another rep yet with the 32kg, and something to discuss with Kevin.  With that said, lockout felt great on these singles, the best I can remember.  The rows were good and then followed by very strong beast swings with the 48kg to finish.  I did have the blister on my L hand pinkie finger under my callous start to come off a bit, which I expected, but it seems pretty clear this won't be a training issue and I will get it cleaned up.  Worked on my hands quite a bit over the weekend with the pumice stone and feel they are in ok shape.  I want to watch it for snatching on Friday but as long as I work on them this week, should be ok.  Need to get a ton of rest here and am going in for some body work tomorrow afternoon.  Triceps and forearms, esp. R, are pretty fried and need attention.  

2/9/14 Sunday February 9, 2014 (interval running / pull-ups / push-ups)

So I resumed interval running around the lake after taking a week off, and added in some sets of 10 push-ups after pull-ups as well.  Ended up doing 4 intervals of the following:

Run 5 minutes, body weight SL DLs 5/5, run 5 minutes, 5 pull-ups on rings followed by 10 push-ups on an elevated bench.

Took me a little over an hour.  Everything felt good with the exception of just a bit of tightness in my lower R tricep, forearm that continues to need some time and attention.  Want to keep working on it with the lacrosse ball and stay vigilant.   Getting body work on this tomorrow.

Running was strong, also by the way this was in the SNOW and it was about 36 degrees outside.  Takes a special kind of crazy:)

2/7/14 Friday February 7, 2014 (heavy TGUs, 24kg SN 10 mins)

6:00am - Original Strength and Primal Move - 45 minutes (little extra time today to try and release tight hips)

6:45am - Kettlebell warm up

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

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

16kg SL DLs, 3/3 x 2

7:00am - 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

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

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

SN 24kg for 10 minutes - 142 total reps (PR) (134 last week)

Went like this.  8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)

Last week - 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)

7:35am - Complete

Notes -  OK, a lot going on here to comment on.  Let's start back before the training session.  I had a really good chiropractic adjustment Wed evening, really freed up some tension in my R lower neck and lat that had surfaced after a massage on Tues evening.  That was all good stuff, it is good it surfaced, I am doing a lot of soft tissue and mobility work these days working through this chiropractic series to get better extension in my neck.  A lot is going on as I said.  Been dealing with flu like symptoms all week, very sore throat the main issue.  I got some extra rest last night, and aside from the flu stuff really felt energized and ready to go.  Oh - it has been in the 20s here weather-wise and today I got to snatch in 25 degree weather (I do all of my training outside my house under my Courage Corner canopy).  I changed my KB warm up slightly to subtract Pull Overs and insert SL DLs per suggestion of my RKC friend Ross.  This was a good idea as it will help me do some SL DLs at varying loads every single day.  TGUs were excellent today, the best I have done with the 32 and the 36kg.  Felt really strong, technique improving.  Roll to elbow still a challenge, really have to get tight and pull with that arm on the ground, but improving.  Snatching - I am stopping myself from saying anything other than this was a PR for the time, got 142 total reps, 8 better than last week, so the CPA in me notes the 5% improvement - not bad for one week and I am not at 100%:)  Strong reps, I look forward to continuing to build on this.  My pace was very good at 8/8 really for the first 7 minutes.  My goal is to hit that pace for all 10 mins, 160 reps, and then try to build from there.  I am not that far off - striking distance.  As far as the hands no issues but afterwards I did see a small blister start to form on my L pinkie callous.  Time to get that cleaned up this weekend with the pumice stone, etc.  Good week, very good week.

2/6/14 Thursday February 6, 2014 (16kg TGUs to elbow, PR, 24kg SL DLs)

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 light TGUs with 24kg SL DLs

TGU 16kg roll to elbow 3x, then into 1/2K with 3x PR, then back down - L/R

2X of the following:

24kg SL DLs, 3/3

7:30am - Complete

Notes -  Aside from dealing with a sore throat and a little bit of a cold, body felt really good today, nice and loose muscles, the chiropractic adjustment and traction I had last night was very good.  Doing a 12-week very focused period of chiro 3x per week, it is a big commitment but I am really working out some long-standing issues with neck extension that are I think in large part due to the significant amount of personal stress I have been working through the last 15, 16 months, so this is really good and a great compliment to mobility work, which all helps me be more efficient in training.  Just did some simple variety work today, keeping it light, want to keep mixing in SL DLs with load at least 2X per week for several weeks and see how that helps me.

2/5/14 Wednesday February 5, 2014 (36kg chain SW / CL / FSq)

7:30am - Original Strength and Primal Move - 45 minutes (extra time on lacrosse ball)

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

DB DL 36kg/32kg, 5, 5

GSq 32kg, 10

Chain with 36 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (same as last week)

9:00am - Complete

Notes -  So last week was a PR training session with the 36kg bell doing these chains, I had never done them before with that size bell.  Goes to show you what a week does and a little confidence because I owned those reps today.  Of course I can always get better, and I still decided to use my off hand to brace the squats, but still this was an improvement and just in one week.  I had a deep tissue massage last night which was great but it brought out a few trigger point areas that I am working on, particularly the R low trap / lat which was sore when I woke up.  Had to do a lot of mob work, used the lacrosse ball too on the spot and it seemed to respond.  Otherwise I felt good, even had a little extra rest which always helps.  Hopefully I am feeling it next week and can leave the off hand off of the squats and see how that goes, at least for a rep here or there.  36kg, 80lbs, this is a legit weight for me and while perhaps it will take awhile, the thought of doing this training with my 40kg and then maybe more...... is pretty cool.

2/4/14 Tuesday February 4, 2014 (24kg SL DLs superset with SW variations)

6:45am - Original Strength and Primal Move - 15 minutes (abbreviated)

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

7:20am - Training session - Focus on super setting 24kg SL DLs, SW combos up to 100 reps

TGU 24kg, 2+2

2X of the following superset:

24kg SL DLs, 3/3
2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10

100 total SW reps

7:45am - Complete

Notes -  My body is feeling better and this was good stuff, particularly on the SL DLs. I MUST do this movement multiple times a week and with load is even better than body weight.  I literally had a spring in my step all day and some tightness I was feeling in my back and R leg has really alleviated.  I do not know why but the SL DLs are really, really good for my body.  I checked my training log and it has been nearly two weeks since I did these at all and longer with load.  This was my first time using the 24kg and it went well.  Very controlled motions, it was tough, but the reps were pretty good.  I can stay at this weight for awhile and just really try to hone the technique as it could be much better.

2/3/14 Monday February 3, 2014 (PR 28 kg / RR 24 kg, 2H SW 48kg)

6:00am - Original Strength and Primal Move - 45 minutes (extra time with the foam roller, lacrosse ball on the lats, glutes, quads, IT)

6:45am - 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

10 minute break as kids woke up

7:10am - Training session - Focus on superset PR 28kg / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

5X of the following superset:
PR 28kg, 3/3 (last week 24kg 5/5)
RR 24kg, 3/3

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

7:45am - Complete

Notes -  I took the weekend off from doing interval running / pull-ups for the first time in a month or so and that was a good call.  Found recovery pretty hard from last week's training, this cycle has stepped up the strength component.  Very busy weekend with the kids which included an unexpected trip to the ER at 11pm on Saturday night which threw off the whole weekend, sleeping etc.  So I did not feel particularly great or recovered this morning despite a little extra sleep last night.  Took a very long time to warm up and did not feel quite "right" until just before starting the main training session.  Fortunately all the prep helped a lot because in the end it was a good practice session.  Really concentrated on technique on the PR, getting under the bell, tensing glutes, off arm, focusing on pressing straight up, keeping wasted motion to a minimum.  All the presses with the 28kg went up well.  It was a little hard but nothing where I was concerned about missing a rep.  The beast swings were even better and I felt very good with those.  Tried to wedge in harder with the heels, spread my legs just a bit, and I felt more grounded this week with better hip snap.  That was all good.  Need to do a lot of lacrosse ball work, get recovered, and need a massage this week which it looks like I can get in on Friday which I really am looking forward to.  Chiropractic works continues on the neck and getting better extension week by week with the focused work there.