8/16/13 Friday August 16, 2013 (24kg SN training with Kevin)

First and most importantly - today was my 36th birthday.  I am in the best shape of my life today, and it feels great.  I am stronger and leaner than I have ever been due to meeting Ross Meyer at Kettlebility in November 2011, training with him until this March, and now training with Kevin Knapp at Kettlebility.  I have learned a ton by reading Pavel's books as well as other kettlebell stuff by Geoff Neupert and others, and reading the Strong First online forum and other internet forums / sites on strength.  I am grateful for all of this new-found knowledge and have to say my life has really been very positively impacted by these experiences.

Before meeting Kevin at 6:30am I did some OS rests and some primal move, a few kettlebell warmups with halos, arm bar etc. and headed out.

6:30am - Training session with Kevin.  We did some primal move, tried some new rocking / rolling moves which were going back on the shoulders/head and rocking front, and then doing the same side to side.  I really liked those resets and will start incorporating those.

We worked on some TGUs, with Kevin focusing on cuing me to keep the elbow locked.  That is something I need to work on - really have to fire the triceps hard.

We did some goblet squats and Kevin showed me a technique to flip the bell upside down vs. holding it by the horns, which felt good.  Was able to pry a bit easier that way, and it takes pressure off of the biceps.

We worked on some 2H swings, including with the 44 kg as Kevin knows I recently purchased that bell.  He liked what he saw, reps were really strong, and felt great.

We then did some pullups as I had not tested pullups in some time.  I was able to bang out some low rep sets of pullups and chins no problem (ladders 2, 3).  It has been months since I did pullups.  Kevin really wants to be to get in a few sets during the week GTG style.  I have to figure out how to get a pullup bar going at the house somehow.  No good ideas at this time.

We then did some 1H SW with the 24kg in anticipation of snatching, the main event of the day.

I did a warm up snatch set with the 20 kg, 5 and 5.  We then moved into several sets of the 24 kg, 5 and 5, with Kevin watching my technique.  Biggest cue was to throw the bell at my belt to start the descent, which helped.  That is always the most challenging part of the movement for me.

We then did about 5 sets of 4/4 on the minute with the 24kg, which will be part of the programming plan for the next couple of weeks.

7:30am - Finish

Great session, I continue to learn a lot from Kevin.  We are moving into a strength wave for the next 3 weeks, with snatching the 24 a focal point.

Other -

I want for a jog around Greenlake with a friend, about 3.2 miles, at 8am.  It was easy and felt good unlike the last time I went running which was about a month ago in Spokane.  Just have to keep working the foam roller and creating better quality movement in my right hip , ankle.

At 9:30am I got a massage for my birthday.  Felt great.  Good day all around.

8/15/13 Thursday August 15, 2013 (2H SW heavy)

6:45am - Original Strength, Primal Move drills - 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
12 kg arm bar, L/R

7:30am - Training session -2H SW, heavy (new 44 kg bell)

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

Timed set - 15 minutes, got 110 reps.

2H SW 24 kg, 5

7X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 5 (first time swinging this heavy bell)
105 reps total.

8:00am - Complete

Notes - 110 reps total in 15 minutes.  I was not trying to push the reps at all here, hence the low rep count of 5 and was just trying to make them extremely powerful.  Swinging the 44 was just badass frankly and makes me want a Beast badddddd.  Love swinging heavy bells with two hands.  Spread the feet, keep the arms connected to the body, lock down the lats, explode the hips and watch it float.  Awesome.

8/14/13 Wednesday August 14, 2013 (DB 24s CL/PR/Sq complex)

7:15am - Original Strength, Primal Move drills - 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 16 kg
12kg armbars - 1 L, 1 R

8:00am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

8X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Got this done in about 11 minutes, so did not take a lot of rest.  Bumped up the volume from last week which was 6X. I also decided to add in the following:

DB CL 32kgs, into DB PR - 2X

The reps were very good.  I dropped the squat piece of this and just focused on getting a couple of good presses in, which were very strong.

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

8:30am - Complete

Notes -  Good session.  It is taking me forever and a day to feel loose in the morning, though this morning was better than Monday and Tuesday as I did a bunch of lacrosse ball work last night.  I also went and saw my acupuncturist this afternoon after this training session, which was helpful, and am going to get a massage.  I need some more tissue work, sleep, and recovery as I have training pretty hard and the body may be telling me to give it some TLC.  

8/13/13 Tuesday August 13, 2013 (TGUs)

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 TGUs

Warm up -

24kg, 2 L, 2 R - 1X (2 reps each side)
28kg, L/R, 2X (1 rep each side, then setting the bell down)

7:30am - Complete

Notes -  Quick and fine workout.  Grabbed the 28 as it is time to start doing heavier getups at least once a week.  I want to get to be doing some reps with the 32 and then the 36 relatively soon, probably in about 2 weeks after some consistent reps with the 28.  The 28 did not feel "heavy" and was pretty much the same as a 24, which is a good sign.

8/12/13 Monday August 12, 2013 (PR 24, 2H SW 24)

7:00am - Original Strength, Primal Move drills -  1hr 45 minutes (some extra work with the lacrosse ball on the glutes, I did some chores and other things during this time as well.  Body did not feel good at all waking up, didn't sleep particularly well even though I slept in a bit.  Very very tight in the right lat, tricep, hip, knee, and ankle.  Just really needed a long warm up to feel ready to train.  I did  feel good eventually and powered through.)

8:45am - 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

12kg arm bar, 1+1 

9:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)

PR 24kg, 3+3, 7X (same as last Monday, did this in about 9 minutes, and it was extremely easy)

Decided to add a bit of extra work and see what I could do.

C&PR 32 kg, 1+1, 3X (3 easy singles each arm, went up no problem at all)

CL and DB PR 32 kg, 1X (a single with the doubles, went up no problem at all.  Not easy, but a very strong grind rep)

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me less than 7 minutes, about a minute faster than last week which was good.  Reps felt strong, I was not gassed at the end and had something in the tank which was unlike last week and I did a little more work this week on the pressing.

9:45am - Complete

Notes - This was an excellent session particularly in light of how long it took me to warm up.  The body just did not feel great this morning.  I have been starting to try and dial in my diet just a bit here over the weekend primarily going with less sugar and I may have to deal with some ramifications here in the short term, I suspect that is part of what is going on.  But the end result of this tightening up will be good.  I have been eating a ton due to the kettlebell work and I think just tightening up the diet here and there is going to lean me out even more body-composition wise, which would be good, without losing weight.  I don't need to lose any weight - at about 190 lbs give or take which is a great weight for the strength training I am focusing on.

8/9/13 Friday August 9, 2013 (SN 24/20/16 drop set)

7:15am - Original Strength, Primal Move drills - 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 16 kg
12 kg arm bar, 1 L , 1 R

8:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 4X of the following, took about 17 minutes (up from 3X and 14 minutes last week, 138 reps)

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 17 minutes - 92 per arm or 184 reps total

8:30am - Complete

Notes -  Great session.  This is the most snatching I have ever done and seemed to hold up very well.  Hands got pretty sweaty on the last set on the heavy 24 but I was able to keep form and finish the set well.  It is amazing how light the 16 feels now after snatching with the 24, even with very low rep sets.  Cool stuff.

8/8/13 Thursday August 8, 2013 (2H SW)

6:15am - Original Strength, Primal Move drills - 45 minutes (interruptions for kids waking up)

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
12 kg arm bar, L/R

7:15am - Training session -2H SW

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

Timed set - 15 minutes, got 255 reps, this was a clear PR and up from 200 the last time I did this (about 2 weeks ago).

2H SW 24 kg, 15 - 4X
2H SW 28 kg, 15 - 4X
2H SW 32 kg, 15 - 4X
2H SW 36 kg, 15 - 4X

2H SW 24 kg, 15 - 1X

7:45am - Complete

Notes - 255 reps total in 15 minutes.  A PR and these reps were strong.  Really felt the lat engagement at the top of each swing.  I think 300 reps in 15 minutes is well within reach.