7/22/13 Monday July 22, 2013 (DB PR 24s, 1H SW 28)

6:30am - Original Strength resets 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

7:15am - Training session - DB PR with the 24 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 24 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3,4 with the 24s, cleaning before each ladder -5X (50 total PR reps, 20 cleans, up from 40/15 on last Wed)

Timed set - 7 minutes, added a minute from last time

1H SW 28 kg 8 L/R X 7 (56 reps each arm, 8L, 8 R on the minute for 7 minutes)

8:00am - Complete

Notes - A great session, got to 5 sets on the PR and nowhere near failing.  Also extended the 1H SW by 1 minute yet went faster than last week and finished in time.  The 24s on the PR are literally starting to feel "light".

Update 7/24 Here is an email summary I sent to Kevin:

It has been a superb month of training.  I have slowly progressed on the DB PR up to 5 sets of 1,2,3,4 ladders with the 24s.  Frankly, the bells feel light.  I am not close to failure.  This is so different than my previous work on pressing and I am just blown away.  Noticing several things.  My cleans are very solid, and the grip strength has increased quite a bit – it almost feels as if my hands got bigger the way the bells sit in the rack and through the press.  Totally from heavy swings.  My feet are rooted and I feel like I have a stronger base.

I am up to 7 minutes of 8 L, 8 R on the 1H SW with the 28.  The thing does feel heavy but I am doing that work right after pressing.  I am definitely getting good reps with good form.

I have progressed to DB Sq 4 sets of 2,3,5 with 24s – I did one or two sessions with the 20s and I just felt like I could go up to 24s.  Amazingly, the 24s feel light even on the ladders of 5.  I have very consciously stopped my squat before I feel like I might slack my back in the hole, and am trying to explode up through the sticking point on the ascent. 

Snatching . This is where I am just sort of dumbfounded.  Snatching has been an issue for me in the past as we have discussed, particularly with the left side pulling too much with the arm, not getting to lockout, which has bothered my forearm and elbow.  That has just simply not been happening.  With the 16, today I did 130 reps in 7 minutes, in sets of 20 L, 20 R X 3, finishing with a 5 L , 5 R.  The progress has been very steady with the snatches, adding 10 or 20 reps each successive session as I get a bit more conditioning and grooving the technique.

7/19/13 Friday July 19, 2013 (light jog 5 miles)

In Spokane for work

5:45am - Original Strength, Primal Move drills - 30 minutes


My friend asked me to go jogging so I decided that was a great idea after two huge days of kettlebell work. The jog was nice and easy and we did about 5 miles.

Update Wed 7/24:  Email sent to Kevin follows

I went running in Spokane last Friday for 5 miles with a friend and frankly am still sore.  Soreness is in the right ankle, calve, and particularly in the right hip and psoas.  This was an issue for me in the past with running – it is almost like I must be running on the right side much harder than the left.  Clearly there is some inefficiency and the movement is not very good and needs improvement.  I don’t run anymore almost ever (I used to do ½ marathons so have some running in my past) and running is not a big deal to me per se, but with all of the great kettlebell training and movement improvements through OS etc. I am quite frustrated this occurred.  I feel like I should be able to drop into a short run without this lingering discomfort.  I am not exactly sure what we do here but wanted to share this observation with you.  One thing I do think is that my more limited ankle flexibility in the right ankle may be an issue and causes a reaction up the chain.  I also have plenty of clicking that occurs in my R hip when doing the OS movements for rocking and a few other movements as well, something I have noticed for a long time.  There is not discomfort with this, but clearly there is inefficient movement in my R hip and has been for a long time.  I had definitely noticed over time my R hip loosen up and it seemed like swings and the OS movement with primal move really helped.  But after running the thing seems locked down and my psoas is definitely talking to me as well.

7/18/13 Thursday July 18, 2013 (DB Sq 24s, SN 16)

In Spokane for work

5:45am - Original Strength, Primal Move drills - 30 minutes


Was supposed to go on a light jog but my friend could not make it, so decided to train instead on Gonzaga.

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:15am - Training session -DB Sq 24 kgs (up from 20 kgs Monday), SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
TK PR, 16 kgs, 5 L/R

DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week, but upped to 24s from 20s) - took about 20 minutes.

SN 16 kg Timed set - 7 minutes

20 L, 20 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
10 L, 10 R done

Total reps in 7 minutes - 60 per arm or 120 reps total, this is up from 100 on Monday.

8:00am - Complete

Notes -  Biggest deal here was the volume of work on back-to-back days because I moved up this training day a day (plan was Friday but due to schedule in Spokane it got moved up).  I felt really, really good physically so I went for it.

Squats felt outstanding. Took my time, good reps, did a little more recovery after the sets of 5.  24s are no joke but wow this is the lightest they have ever felt.  The training program is really working.  Cleans were very solid, improved grip strength makes getting into the hole and staying upright easier.  Awesome.

Snatching - again this is the most I have ever snatched.  I got in 20 more reps in 7 minutes than I did on Monday . Wow, I was not expecting to be able to do that.  It will be good to take some days off as tomorrow I plan on a light jog in the morning with a friend and not picking up the bells again until Monday.  Feels right after two just outstanding training days over here in Spokane.  Probably was inspired by being on the campus of my alma mater:)

7/17/13 Wednesday July 17, 2013 (DB PR 24s, 1H SW 28)

In Spokane, got to train on the Gonzaga campus by the baseball fields, which was awesome.

7:15am - Original Strength resets and Primal Move - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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

8:00am - Training session - DB PR with the 24 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 24 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3,4 with the 24s, cleaning before each ladder -4X (40 total PR reps, 16 cleans, up from 30/15 on last Friday)

Took me about 22 minutes to get that done.  It was hot, the 4th ladder on each set though was not terrible.  The reps were extremely strong.  I went in thinking 5 sets, but decided that I did not need to jump the volume up from 30 presses the previous session last week to 50 today, so I settled on 4 sets.  This was good as the 4th ladder on the last set told me it was a good stopping point.

Timed set - 6 minutes, same as Friday, but adding 1 rep each arm on each minute

1H SW 28 kg 8 L/R X 6 (48 reps each arm, 8L, 8 R on the minute for 6 minutes - didn't quite make it, about 15 seconds over)

8:40am - Complete

Notes - So here were the goals I made last Friday:

Goals are to go ladders of 1,2,3,4 next Wed and keep at 5 sets.  It is a jump, but I think I am ready.  Also need to get to 8 minutes of 8 L, 8 R on the minute with the heavy 1H SW with the 28, so going to jump up to 6 minutes of 8/8 and see how that goes.

I did not do this.  I think that was smart.  I was working off just about 4 hours of sleep after having a huge night out with co workers and in hindsight it is impressive what I got done here.  It is really testament to the training regime that Kevin has put in place and that I have been executing.  Progress can be readily measured from training session to training session, and because I am not on some artificial timeline, I have the flexibility to listen to my body.  So the presses were great and 4 sets were right.  The 1H SW were TOUGH though.  It was hot, the presses did result in some fatigue for sure, and I noticed by left shoulder was just a small bit sore from doing several hand stand push-ups last night in a party bus (yes, that is true) , and I was being careful with a callous on my right hand that was being pulled by the 1H SW.  But, I got through these, kept form pretty in check, and only went 15 seconds over the 6 minute timed mark.  I was HEAVING after finishing.  Great stuff.

7/16/13 Tuesday July 16, 2013 (TGUs)

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

7:30am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R

24kg, 2 L, 2 R - 2X (4 reps each side)

7:45am - Complete

Notes -  Nice, 2 sets of 2 reps without setting the bell down to switch.  I could have grabbed the 5th rep which then will lead me to start doing these with the 28, but no need to progress overly fast.  I really like the feeling of "owning" this with the 24.  I think it will make the 28 feel pretty light with no huge change in difficulty for the lift.

7/15/13 Monday July 15, 2013 (DB Sq, SN)

7:00am - Original Strength, Primal Move drills - 35 minutes

7:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:50am - Training session -DB Sq 20 kgs, SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
2H SW 24 kg, 10

DB SQ 20 kgs, ladders 2, 3, 5 x 4 (40 total reps, up from 30 last week) - took about 16 minutes.

SN 16 kg Timed set - 7 minutes

15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
5 L, 5 R done

Total reps in 7 minutes - 50 per arm or 100 reps total, this is up from 90 last week.

8:30am - Complete

Notes -  Squats felt outstanding.  Focused on drilling the elbows down and staying tight, and it really helped.  Even on the ladders of 5, I was feeling very strong.  My plan was to jump to 24 kgs this Friday since I will have a limited number of bells with me in Spokane.  I don't think this will be an issue after today's session.

Snatching - his is the most I have ever snatched.  I feel like 10 more reps in a week is a solid gain.  With that said I felt the reps were stronger and better this week, but I was more gassed.  Hitting 3 sets of 15/15 just killed me.  This is unusual to be going high in reps for me and it takes a lot to really concentrate and nail the reps and also not completely lose it from the drain on the body.  It demands efficient technique.  

7/12/13 Friday July 12, 2013 (DB PR 24s, 1H SW 28)

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

7:25am - Training session - DB PR with the 24 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3 with the 24s, cleaning before each ladder -5X (30 total PR reps, 15 cleans, up from 18/9 on Monday)

This was NOT HARD and took 16 minutes.

Timed set - 6 minutes, same as Monday, but adding 1 rep each arm on each minute

1H SW 28 kg 7 L/R X 6 (42 reps each arm, 7L, 7 R on the minute for 6 minutes)

8:00am - Complete

Notes - Well I had a choice today and since I was mentally thinking of Monday as a "light" day based on how it felt, I made this a "heavy" day and thus went two sets above Monday and jumped to 5 sets for ladders on the DB PR.  Honestly, it was not hard.  I am noticing that this round of pressing, compared to several months ago, has significant differences in feel. My feet are more rooted to the ground.  I have a firmer seat to press from on my glutes.  My grip is stronger - I am crushing the bells to the overhead position and back down, maintaining tension through every rep.  This is freaking awesome.  I attribute this to - swings, period.  The swing is amazing.  On that note the 1H swings with the 28 were tough after the press workout, but I was fine, maintained form, just was gassed at the end.  Great stuff.  Looking forward to that 28 feeling light when swinging it.

Goals are to go ladders of 1,2,3,4 next Wed and keep at 5 sets.  It is a jump, but I think I am ready.  Also need to get to 8 minutes of 8 L, 8 R on the minute with the heavy 1H SW with the 28, so going to jump up to 6 minutes of 8/8 and see how that goes.