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.