Monday, February 10, 2014

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:)