5/30/14 Friday May 30, 2014 (PR practice, heavy 1H SW 32 / 36 kg)

7:55am - Original Strength and Primal Move - 30 minutes

8:25am - 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

8:40am - Training session - Focus on PR practice, heavy 1H SW

2x in a circuit:
20kg TGU , 1/1
20kg BU PR, 1/1
24kg renegade rows, off hand on a 36kg, 5/5

24kg PR, 4/4, 6/6 (issue on R trap, lat during this set)
28kg PR, 2/2, 3/3, 2/2
32kg PR, 1/1

5x:
1H SW 32kg, 5/5
1H SW 36kg, 5/5

100 heavy SW

9:15am - Complete

Notes -  A tough day in some respects.  Felt pretty good after sleeping in a bit, got warmed up fine.  Once I got into the presses during the set of 6 with the 24kg by R trap seized up on me a bit and I know exactly why - playing softball on Tuesday evening this week.  This is an old problem area for me.  My R forearm had been tight and that was the precursor to this issue.  Too much throwing, had not swung a bat in a year, etc. etc.  So that stuff bubbled up during this training session.  I tried to shake it off, did some hangs from a balcony to try and stretch out the lats, and said fuck it I am carrying on and will see how this goes.  Wasn't a great session as a result but certainly nothing was "making it worse" as basically I knew this was a soft tissue issue and that nothing is really "wrong" - just tight and a bit painful (again in a soft tissue type of way).  Interesting enough I got all the reps in after that including 100 heavy 1H SW, which were surprisingly powerful to me particularly given that I was watching the R hand SW pretty closely.  Had a lot of hip drive and my grip is way stronger - I definitely have never swung the 36kg like this before which was pretty cool.  I was even getting pretty damn good height on the 36kg.  I am looking forward to working through this soft tissue stuff over the weekend and trying to rest.  Did quite a bit of lacrosse ball work this evening after getting some chiro again this afternoon to try and stay on top of this.  

5/29/14 Thursday May 29, 2014 (OS, PM, KB warmup)

6:45am - Original Strength and Primal Move - 30 minutes

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)

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

7:30am - Complete

Notes -  Just wanted to move around a little bit this morning, and basically take a rest day.  Pretty hard training on Monday and Wed this week already.  Body felt pretty good.  After getting some chiro last evening my L overhead position feels way, way better, which is great.  Really cleared that up.

5/28/14 Wednesday May 28, 2014 (SN 24kg 10 mins 6/6, FC 32kgs)

8:00am - Original Strength and Primal Move - 35 minutes (foam roll on lats)

8:35am - 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
Crooked arm bar 12kg, 3+3 with press

8:50am - Training session - Focus on SN 24kg 10 mins 6/6, Farmer Carries 32kgs

2x in a circuit:
24kg TGU , 1/1
24kg SL DL, 5/5
16kg / 24kg DB SW, 10 (switch hands for the 2nd set)

SN 24kg, 10 minutes on the minute 6/6

120 reps

Farmer Carries 32kgs, x 2 laps around my backyard

9:25am - Complete

Notes -  Good day.  Sore from playing softball yesterday, swinging a bat is not the greatest for my L overhead position / bicep that is tight.  Spent some time continuing to try and mobilize it, with decent success.  I was a little wary of snatching but felt like I could use very good technique and not "overstretch" in the overhead position in the snatch, but just keep the movement crisp to lockout and then back into the descent.  I was actually extremely pleased with the snatches.  It is very clear that using the 28kg has made this 24kg bell lighter.  My R side was really, really good, best I have ever felt snatching actually.  I was pulling up quickly into lockout, keeping the bell tight, taming the arc.  On the L things were very good as well, just a little less crisp and powerful than the R due to the overhead tightness.  All in all this is good and frankly I think it is good to get in some reps even with the overhead position not being perfect, it may move things around and stimulate the blood flow etc.  The other work today was good too.  The mix-matched DB SW is Kevin's idea, it is a little odd but ok.  I really like farmer carries. Was pretty challenged with the L hand grip, was starting to tug on my elbow even though I was trying to really flex the tricep.  I set the bells down right away when the fatigue started in on my laps as I did not want to mess with this.  Good day all around.

5/27/14 Tuesday May 27, 2014 (SW variations)

6:45am - Original Strength and Primal Move - 30 minutes

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)

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

7:30am - Training session - Focus on 24kg SW variations

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:40am - Complete

Notes -  Quick bit of work this morning.  Body feels good other than L overhead position is tight, L bicep tendon is sore, tried to use a lot of lacrosse ball all over the arms, traps, this evening after a softball game to try and work some of the tightness out in various trigger points.  It's probably time to try and get some soft tissue work done, and get back into some chiro.  The last few weeks of traveling have been pretty brutal on the body I think.

5/26/14 Monday May 26, 2014 (DB 24kg Moving Target Complex, 1H SC 32kg)

7:30am - Original Strength and Primal Move - 45 minutes (kids up, hanging out with me)

8:15am - 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)

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

8:30am - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ), 1H Suitcase Carries 32kg

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 15, 20

DB 24 kg Moving Target Complex, add in an extra set of 5:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

 Total of 21 DB CL / DB PR / DB SQ

1H Suitcase Carry, 32kg, 1/1 x 2 laps around my backyard

9:15am - Complete

Notes -  Great day.  Memorial Day.  Kevin was finishing up the program for this cycle so he wanted me to go ahead and to the Moving Target Complex, adding in an extra set of 5, so 2, 3, 5, 5 of each circuit.  I asked him to program Farmer Carries because I felt I could benefit from this practice.  So the finisher today was a couple of laps around the backyard alternating sides with the 32kg.  I was surprised how difficult it is - really blows up the grip.  Love it.  Looking forward to this cycle.

5/24/14 Saturday May 24, 2014 (S&S - 24kg 1H SW, TGUs)

4:40pm - Original Strength and Primal Move - 45 minutes (spending 15 minutes with the lacrosse ball on the L bicep and shoulder to mobilize it)

5:25am - Kettlebell warm up

1/2K halos - 12kg, 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

5:40pm - Training session - Focus on S&S - 24kg 1H SW, TGUs

24kg 1H SW, 10/10 on the minute for 5 minutes

100 1H SW

24kg TGU, 1/1 x 5 goal of under 10 minutes, took 8 mins and 2 secs

6:00pm - Complete

Notes -  Decided that I would not do interval running and pull-ups this week, since I did a couple of days of running out of town in OKC for work, and also did some pull-ups with Kevin on Friday.  So a short and quick "tonic" session of S&S seemed like a good idea in advance of starting another new cycle on Monday.  My left overhead position is very tight - have a tight bicep connected to the shoulder on that L side, I think this is from traveling primarily and just weird schedules the last several weeks.  I noticed it a bit training with Kevin as I didn't get it warmed up as much as I would like.  I spent quite a bit of time today with the lacrosse ball, and really felt some good release.  I was going to do S&S with the 28kg but after seeing how tight the overhead position was, I dropped it to 24kg and decided just to make this nice and easy today.  That ended up being a great call and I am glad I did this.  The session was very "easy" and that is pretty cool to see with the 24kg.  The bell is feeling very light.

5/23/14 Friday May 23, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on April 25- about a month ago.

Was out very late for a large work event, got very little sleep, probably only about 4 hrs.  Been burning it pretty hard lately with work travel, etc.  Going to be good to get some sleep over this holiday weekend for Memorial Day.

6:30am - Training session with Kevin.  We focused on a bunch of different things today.  Warmed up with some OS and some crawling.  TGUs with a high bridge on the roll to elbow, and then full bridge, which should be good to keep trying to untie any knots or asymmetries between the hips, ankles etc. We did some pull-ups to test how my pull-up was looking.  Used the 24kgs for everything today.  We did some 2H SW, then 1H SW, did some snatching.  Did some DB CL, DB SQ, DB PR.  Everything looked good to Kevin, a few small tips here and there.  Cleaning to the hip and not the chest to help prevent any banging or crashing of the bells in the rack.  DB SQ, focus on sitting back just a little bit and eliminating any potential butt wink, I am way below parallel so maybe stop just a little higher than I have been to eliminate the butt wink.  DB PR, used a closer stance today, that was very helpful, these were strong.  Finished with practicing some crocodile breathing which should help again with the hips, asymmetries, improve strength in lifts. Also practicing some toe pulls against the wall for mobilizing ankles.

7:50am -  Good day.  Looking forward to a little rest and then resuming a good 3-week cycle of training.

5/22/14 Thursday May 22, 2014 (S&S - 28kg 1H SW, TGUs)

6:40pm - Original Strength and Primal Move - 30 minutes

7:10pm - Kettlebell warm up

1/2K halos - 12kg, 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

7:25am - Training session - Focus on S&S - 28kg 1H SW, TGUs

28kg 2H SW, 10
28kg 1H SW, 10/10 on the minute for 5 minutes

100 1H SW

28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs

7:45am - Complete

Notes -  Good stuff.  Was a bit winded even after doing the 5 minutes of 1H SW.  The swings were powerful, but I am tired from all of the traveling.  The TGUs were pretty good, not quite as good as Sunday and I attribute that to the travel and fatigue.  Still finished them under 10 minutes, and quite strong, but just not quite as crisp as Sunday.  A reminder to really squeeze the bell hard helped a lot for the last several reps.  That's a good technique cue for me.

5/21/14 Wednesday May 21, 2014 (running, push-ups)

Finishing up in Oklahoma City today.  Was out extremely late with coworkers, we had a great time.  I had it in my mind though to force myself to move in the morning and I settled on doing some mobility in my room and then headed outside, just started running in a direction and kept going, circling, stopping intermittently to do sets of 5 push-ups.  Probably ended up doing 35 to 40 push-ups, and ended up running a very long while because I got lost!  Probably about 4 miles.  Body felt good actually, which didn't make much sense give the travel, food, lack of sleep.  I do feel like I need to tighten up my diet a bit.  Been eating good food in general, but eating everything in front of me.  I will tighten it up now and focus on it for the next several weeks.  All in all though, two days of running in a row and the body didn't bark at all.  That is a great, great sign for me.  Things are going in a good direction.

5/20/14 Tuesday May 20, 2014 (interval running / push-ups / pull-ups)

In Oklahoma City for work, got here yesterday after traveling all day.  Not the best sleep of all time. I did my best to get mobilized in the hotel room this morning, and then it some intervals between the treadmill and pull-up bar as follows:

2 min run, SL DLs 5/5, 2 min run, Fighter Program pull-ups for the 4th week (sets with reps 5/4/3/3/3, up from 5/4/3/3/2 last week), 5 push-ups
x 5

Total of 20 minutes running, 25/25 SL DLs, 18 pull-ups, 25 push-ups

This was good.  Really worked up quite a sweat.  I was pushing it on the treadmill, running 7:30 miles or 8:30 miles, the 7:30 is fast for me but it felt good.  I am definitely stronger with my stride, just all around better running technique now that I have much stronger hips and glutes.

5/18/14 Sunday May 18, 2014 (S&S - 28kg 1H SW, TGUs)

3:00pm - Original Strength and Primal Move - 15 minutes

3:15pm - Kettlebell warm up

1/2K halos - 12kg, 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

3:30pm - Training session - Focus on S&S - 28kg 1H SW, TGUs

28kg 1H SW, 10/10 on the minute for 5 minutes

100 SW

28kg TGU, 1/1 x 5 goal of under 10 minutes, took 8 mins and 5 secs

3:50pm - Complete

Notes -  Training on a Sunday due to work trip to OKC tomorrow morning, returning late Wed.  Back off / deload week, so Simple and Sinister is in order.  Decided to go with the 28kg and see how I would do.  It has been about 3 or so weeks since I last did S&S for a week.  I have to say after today I realize, I am really starting to "own" the 28kg bell, which is just awesome.  Nearly got the TGUs done in under 8 minutes, that is a massive improvement on what I was doing 3-4 weeks ago where I was just barely hitting the 10 minute mark.  Really pleased, really very pleased.  These reps were very strong.  I am looking forward to testing this with a 32kg soon.  I have done 100 1H SW with the 32kg in under 5 minutes several times, not worried about that, but will be curious exactly what I could accomplish on TGUs.  I will talk to Kevin about continuing to work in a lot of 32kg TGU because I really want to get comfortable with time under that weight, in a lot of movements really. I want to be snatching that thing this summer, want to be doing heavy pressing with it for reps, possibly doing some double work with the 32kgs, front squats possibly.  Not sure if I am overreaching but for 1 heavy day per week, I feel like I am close, very close.

5/16/14 Friday May 16, 2014 (TGU practice, 48kg 2H SW for 10 mins)

6:10am - Original Strength and Primal Move - 40 minutes

6:50am - 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

7:05am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins

Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations

Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5

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

In between the beast swings - 7 total sets of 5 explosive push-ups - on the minute with 3 breaks, wanted 10 sets but didn't get there - up from 5 sets last week

7:45am - Complete

Notes -  This was a good day.  And so the 3-week cycle has concluded.  I am definitely better at TGUs and have improved the issues on my L side with the roll to press.  I am pleased.  Beast swings got more powerful, more crisp.  I am noticing that I am recovering better between training sessions as well.  I have been putting on some weight in my arms, shoulders and my glutes, and it is good weight.  Body composition is improving.  This has been a good run for me in this cycle.  Going to do S&S on Sunday with a 28kg, then hit the road for work for a few days, coming back late in the week for some S&S and then training with Kevin a week from today.  

5/15/14 Thursday May 15, 2014 (SW variations)

7:00am - Original Strength and Primal Move - 30 minutes

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)

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

7:30am - Training session - Focus on 24kg SW variations

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:40am - Complete

Notes -  Not much to say, just needed to get this done.  Grip was a little fatigued from heavy snatches yesterday.  Body feels pretty good all around though.

5/14/14 Wednesday May 14, 2014 (28kg circuit, 28kg SN ladder)

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

9:15am - 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)

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

9:30am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders

3x:
28kg SL DL, 5/5
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5
28kg 1H SW, 10/10
Around the world plank

28kg 1H SW to SN ladders

5x (up from 4x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN

30 swings / snatches per arm

10:15am - Complete

Notes -  Back from OKC, nice to get back to the KBs today and doing heavy snatches at that.  Traveling is brutal on the body, and I had like 20 hrs of travel time between Sunday-Tuesday so I am pretty tight.  Took some time to get warmed up a little extra sleep and taking the kids to school.  I did feel good during the training session.  Worked up a pretty good sweat on the circuit work, it is getting warmer outside.  Took my time with the heavy snatches, and got to my goal of 5 rounds.  It's not that many reps, but it is a very good hit to the body, and you really have to focus on having good technique.  I am very excited about this progress and can honestly see myself doing some snatches with a 32kg in the not-to-distant future. At one time I would have thought that would be absolutely crazy.  It is cool to see the progression of strength over time, just measured, consistent practice and pretty soon you are able to do something that you didn't realize you could do.  

5/13/14 Tuesday May 13, 2014 (brisk walk in OKC)

Took a 40 minute brisk walk in the morning in OKC - felt pretty good to just get out and walk.  I think it reset some of my joints and helped with the tightness that sets in from airplane travel.

5/12/14 Monday May 12, 2014 (interval running / push-ups / pull-ups)

In Oklahoma City for work today. Very little sleep the last few days, body is pretty tight from flying traveling 11 hrs to get here from Seattle.  Particularly the overhead position.  I did my best to get mobilized in the hotel gym this morning, and then it some intervals between the treadmill and pull-up bar as follows:

2 min run, SL DLs 5/5, Fighter Program pull-ups for the third week (sets with reps 5/4/3/3/2, up from 5/4/3/2/2 last week), 5 push-ups
x 5, ending with a 2 minute run

Total of 12 minutes running, 25/25 SL DLs, 17 pull-ups, 25 push-ups

Felt fine today by the end, certainly was nice to work up a decent sweat and it didn't take me much time, really only probably got in about 1 1/2 miles running, but moved quickly with no rest at all between each exercise.  Thinking about what I might do tomorrow, may just doing some sprints outside, and mix in some more push-ups and other bodyweight movements.  Depends on the weather probably.  It's raining here.

5/10/14 Saturday May 10, 2014 (DB 24kg Moving Target Complex)

8:30pm - Original Strength and Primal Move - 30 minutes

9:00pm - 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

9:15pm - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ)

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10

DB 24 kg Moving Target Complex:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

Took about 16 minutes.  Total of 16 DB CL / DB PR / DB SQ

30 sec rack walk DB 24kgs

9:45pm - Complete

Notes -  So, I never train with KBs on Saturdays.  Ever.  I am flying to OKC very early Sunday morning (Mother's Day - not the best timing) for work.  Coming back very late PM Tuesday.  Training today allows me to keep Wed morning as my 28kg snatch day for the last session of the 3-week heavy cycle.  Next week will be a deload week which is perfect as I have another trip to OKC and won't get my hands on the bells much that week.  Body felt really good today, those presses were flying up.  Good squats, and got some very good cleans, particularly on the last sets with the reps on the clean.  This was great.  Going to look to do some pull ups and running in OKC, and some light KB work.  There is a gym near our hotel that has some stuff and I will try to hit it one of the days I am there, and probably take a long walk the other day.  Good to mix things up once in awhile.  

5/9/14 Friday May 9, 2014 (TGU practice, 48kg 2H SW for 10 mins)

7:20am - Original Strength and Primal Move - 45 minutes

8:05am - 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

8:20am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins

Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations

Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5 (fail on 1st rep on the left)

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

First 5 minutes I also did 5 explosive push-ups after each set of 10 swings.  Stopped after 5 because I was concerned about losing power on the swings.

9:00am - Complete

Notes -  Good all around today.  Had a fail on my first TGU with the 32kg, got pissed, and tightened up the form.  Squeezing the shit out of the bell before the initial roll to elbow helped.  Don't know that I have concentrated on that before.  Got very good reps with the beast 48kg on the 2H SW.  Did some push-ups as a superset but dropped that mid way through because I was worried about quality of the swings declining too much.  I bet I can get 10 sets of push-ups next week.

5/8/14 Thursday May 8, 2014 (24kg SL DL)

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

7:15am - Training session - Focus on 24kg SL DL

24kg SL DL, 5/5

7:20am - Complete

Notes -  Warm up, mobility and rest day, one quick set of SL DLs with the 24kg because it is such a good movement for my lower back.  

5/7/14 Wednesday May 7, 2014 (28kg circuit, 28kg SN ladder)

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

8:00am - 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 12kg, 3+3 with press

Break for work

9:00am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders

3x:
28kg SL DL, 5/5 (up from 3/3 last week)
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5 (up from 3/3 last week)
28kg 1H SW, 10/10
Around the world plank

28kg 1H SW to SN ladders

4x (up from 3x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN

24 swings / snatches per arm

Counted poorly though, I definitely had some extra sets swings and snatches above what I noted here

9:30am - Complete

Notes -  Really good practice today. I got some extra sleep, felt energized and powerful for the snatches.  Upped the reps on the SL DLs and the rows with the 28kg, all movements felt very strong.  Snatches were excellent - really pausing in the lockout, getting used to that feeling, and keeping each movement very deliberate, strong, powerful.  Working the volume up very slowly like this makes a lot of sense.  I look forward to 5 rounds next week.  It's not a matter of whether I can do it, I easily can handle it, but it is about the body adapting slowly and consistently, avoiding stupid stuff, injury etc.  This is heavy weight, and the movements must be owned and must be done relatively fresh and not under duress or excess fatigue.  

5/6/14 Tuesday May 6, 2014 (24kg TGU, SL DL, SW)

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

7:15am - Training session - Focus on 24kg TGUs, SL DL, SW variations

24kg TGU roll to elbow, 3/3
24kg SL DL, 5/5

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:30am - Complete

Notes -  This was good.  I really noticed by low back feeling great walking around after completing this session.  This combination of some TGUs, SL DL, with the SW and particularly I think mixing 2H and 1H is really nice for resetting some things and opening up the hips.  I think the SL DLs are just key for me and it's an exercise I really could probably benefit from doing literally every day.

5/5/14 Monday May 5, 2014 (DB 24kg Moving Target Complex)

7:20am - Original Strength and Primal Move - 50 minutes (lots of extra time on the foam roll, lacrosse ball on traps, glutes)

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 DB 24 kg Moving Target Complex (CL, PR, SQ)

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10

DB 24 kg Moving Target Complex:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

Took about 16 minutes.  Total of 16 DB CL / DB PR / DB SQ

9:00am - Complete

Notes -  I got a deep tissue massage yesterday, first time in some time, it was long overdue and really good.  I was a bit tired from it though and muscles were just a bit tight when I woke up, not that surprised after getting the tissues worked.  Did the same amount of KB work as last week on Monday, but technique today was certainly better, reps more powerful, body felt very good.  Keep a wide stance on the presses instead of adjusting after the clean, I thought it would be good to practice that as I would like to get back to DB C&P at some point, love the clean between each press.  This work with doubles is great, you really get a lot done in a short amount of time.   Also I had not written yet about this but I received the results of my 36 session intense chiropractic work I began in January (3x a week for 12 weeks).  I looked at x rays of my neck and the improvement in my neck extension was incredible, the chiros were really pleased.  I am in a better spot than I was a couple of years ago when I did this.  Lots of focused mobility, and better stress management, have a lot to do with this.  I can now go on a once every two weeks schedule with the chiro and should be able to maintain this, so that was great news.

5/3/14 Saturday May 3, 2014 (interval running / push-ups / pull-ups)

Got going Saturday afternoon in pouring rain, miserable weather, but I was pretty pumped up to do some training so frankly I didn't care.  Body felt good.  My traps are pretty shot today from doing TGU ladders yesterday and then beast swings with the 48kg.  Can't tell if it was the TGUs or the 48kg or both that contributed, but I am feeling it a bit.  Left overhead position particularly is a bit tight, that is my strong (not the stronger:) ) side and I do think get up reps can be a bit tough on that shoulder.  However, I also know they are extremely good for that shoulder if maintaining good technique - this is just the process of getting strong.

In any event this is what I did today:

3 min run, SL DLs 5/5, 3 min run, Fighter Program pull-ups for the second week (sets with reps 5/4/3/2/2, up from 5/4/3/2/1 last week), 5 push-ups
x 5

Total of 30 minutes running, 25/25 SL DLs, 16 pull-ups, 25 push-ups

Good stuff today.  Powerful running, got stretched out for the pull ups with a lot of bar hangs first, that definitely helped.  Focused on really controlling the negatives, getting to full ROM at the bottom, and then pulling with the lats for the next rep.  Good practice.  Elbows and forearms feel better than a week ago, even after what was definitely a strong week of training with plenty of heavy stuff in there.  Good signs.

5/2/14 Friday May 2, 2014 (TGU practice, 48kg 2H SW for 10 mins)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - 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

7:25am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins

Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations

Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5

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

8:15am - Complete

Notes -  Good day today, didn't get much sleep but body felt pretty good actually.  Good practice here on the toughest part of the get up for me, got mostly high quality reps here, this will help me.  Had not swung the beast 48kg in some time, these were the most powerful I have had with the beast, so I am getting stronger for sure.  The last round or two was a bit tougher but I felt like I had good power and tempo until the very last rep, so it was a good time to put down the bell.  Looking forward to rest and recovery for a couple of days.

5/1/14 Thursday May 1, 2014 (OS, PM, 24kg SW)

7:00am - Original Strength and Primal Move - 15 minutes

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)

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

7:30am - Training session - Focus on 24kg SW variations

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:45am - Complete

Notes -  Not much to report here, felt pretty good today, definitely the 28kg snatch is hard on the traps, grip, I noticed it today when swinging the 24kg with one hand.  Next time I snatch the 28kg I will probably focus on something else the day after, maybe just 2H SW or SL DLs.  Looking forward to TGU practice tomorrow and then 2H swinging the 48kg beast.