8/30/13 Friday August 30, 2013 (24 kg SN 4/4 15 min)

7:45am - Original Strength, Primal Move drills - 50 minutes (extra time needed for lacrosse ball work on back, right leg)

8:35am - 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
12 kg arm bar, 1 L , 1 R

8:50am - Training session - Snatch sets of 4/4 on the minute for 15 minutes with the 24 kg (up from 12 last week)

Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 15 minutes

Total reps in 15 minutes - 60 per arm, 120 total (48/96 last week)

9:20am - Complete

Notes -  Well, I keep upping the reps with the 24 on SN and it feels good:)  I got very little quality sleep last night so getting warmed up was a struggle.  However swinging a 44kg will wake you up:)  The snatching felt really good.  Consistent pace.  I am pulling a little with my R arm as I think I do not have enough hip snap on the R side, need to get that bell back into the hole and use the hips more.  The L arm felt really good which is funny because this is my weaker side and is the one I used to have many more issues snatching with.  I also had a callous starting to show signs of a tear on the R hand and that altered technique a bit which also was a minor issue making the R side a bit less smooth.  I was pretty aware and adjusting all the time during the sets though so at least my awareness level is up and I am trying to pay a lot of attention to keeping good form and not breaking down.

8/29/13 Thursday August 29, 2013 (2H SW 24)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - 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
12 kg arm bar, L/R

7:00am - Training session - 2H SW 24kg

Warm up -

TGU 24 kg, single L, R
GSq 24 kg, 10

24 kg 2H SW, 10, 10X (100 reps) - took about 6 minutes.

7:15am - Complete

Notes -  A short and very simple session for a variety day.  Nothing more to say other than this was my daughter's first day of kindergarten, and we need to get back on a school schedule which will cause me to be much more time efficient which is a good thing.

8/28/13 Wednesday August 28, 2013 (DB 24kg complex)

7:00am - Original Strength, Primal Move drills - 70 minutes (lots and lots of extra time.  Just did not have a ton of energy, was really feeling tight on my right hip, back, quad and as a result spent a lot of time doing lacrosse ball release).

8:10am - 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

8:25am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB 24 kgs Complex - 20 minutes timed

Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

I did 5 sets in 10 minutes, and 4 sets in the last 10 minutes.  This was hard.

8:55am - Complete

Notes -  This is one hell of a complex.  Last week in an interrupted set where I got a lot of rest in the middle I did 11 rounds, but was not trying to achieve that again this week (a little bit  f a back off week).  The quality of the reps today was very strong.  This including squats all the way through the very last set / rep.  The warm up was just ridiculously long however and I have to deal with the time it is taking me to get ready to train each morning.  I am not getting sufficient sleep and it ends up impacting my warm up time (basically body is just not ready to go right away). I need to re-focus on my schedule now that summer is ending, I am going to be working more, and I have to dial things in much better.  My training time and results have been incredible but I also have not been time-constrained.  Time to get the house in order outside of training so I can keep having good training results.

8/27/13 Tuesday August 27, 2013 (TGUs)

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

Arm bar 12 kg, 1+1

7:25am - Training session - Focus on TGUs

Warm up -

28kg, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:40am - Complete

Notes -  I felt pretty good after yesterday's session, body responding much better than last week.  As a result I decided to use the 28 kg this morning instead of a 24 kg.  Great choice.  The 28 kg is feeling like the 24 used to, and that is just sweet.  Doing a couple of reps without setting the bell down is a good challenge.  I had to take a minute or two rest after finishing the first set on both arms, before getting into the second set.  All the reps felt very strong.  Weakest technique point is rolling to elbow on the R side (bell in L hand) which has been the case.  Just have to remember to lock the hell out of the L elbow and really fire the R lat to go into the roll to the elbow.  

8/26/13 Monday August 26, 2013 (28 kg complex)

6:55am - Original Strength, Primal Move drills - 40 minutes (some extra time here needed for lacrosse ball and foam rolling on the traps, lats - still tight in those spots from last week's strength work)

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
12kg armbars - 1 L, 1 R

7:50am - Training session - Single bell 28 kg complex

Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, 5/5 alt L, R

3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 10 reps (15 last week)
28 kg FSq, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
28 kg C&P, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
24 kg SN, 5+5 (same)

This took about 30 minutes to complete including the rests between each movement / round.

To add it up that is 3 TGUs per side, 30 (45 LW) 2H SW, 9 (12 LW) FSq per side, 30 (48 LW) 1H SW per side, 9 (12 LW) C&P per side, and 15 SN per side.  This is dialed back from last Monday which was extremely tough, on the advice of Kevin (I was actually supposed to do less than this but after 1 round I felt great, and wanted to do more.  After 2 I felt completely fine and said what the hell let's do 3).

8:30am - Complete

Notes -  So this was less work than last week but noticeable improvement in form on several lifts and also never really felt close to failure on any lift, whereas I was feeling that last week.  Particularly noted that the C&P were better this week; that 4th rep last week I think drained me quite a bit.  Snatches were much stronger this time around given the practice from Friday last and as well that I just had more in the tank here.  I am noticing a tendency to overgrip on the R hand so just really focusing on the open hand at the top of the lockout on my R SN to ensure I am not overgripping the entire movement and just giving that some rest.  I had to do a ton of lacrosse ball work on the right tricep and forearm throughout the weekend due to the grip intensity of the work last week.  Fortunately the tric and forearm had really responded to that recovery work and it all felt very good during today's training.

8/23/13 Friday August 23, 2013 (24 kg SN 4/4 on the minute for 12 mins)

7:25am - Original Strength, Primal Move drills - 30 minutes

7:55am - 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

8:10am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg

Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 12 minutes

Total reps in 12 minutes - 48 per arm, 96 total

8:35am - Complete

Notes -  Very efficient work set.  That is definitely the most reps I have ever done SN the 24 kg, and it was not a problem. Was it hard at the end - a bit, but that was primarily due to grip issues eg a callous below my right middle finger that was getting irritated.  The snatches felt strong and I noticed my pace was even throughout every set all the way through, taking about 30 seconds for the 4/4 and then having 30 seconds for rest, so work rest ratio was about 1:1.  Filed down that callous this evening and I need to stay on top of those and keep the callouses particularly trimmed down before a snatch day.  

8/22/13 Thursday August 22, 2013 (2H SW heavy)

6:45am - Original Strength, Primal Move drills - 75 minutes (lots of interruptions from kids, I was also feeling exhausted and just not moving quickly in any way at all)

8:00am - 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

8:15am - Training session -2H SW, heavy

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 150 reps, that is up from 110 one week ago doing the same bells.  Pushed up to 10 rep sets from 5 last week.  10 rep sets is my favorite length for swings.

2H SW 24 kg, 10

4X:
2H SW 32 kg, 10
2H SW 36 kg, 10
2H SW 44 kg, 10

1X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 10

150 reps total.

8:40am - Complete

Notes - 150 reps total in 15 minutes.  Given how exhausted I felt to start the day this was a lot more than I would have thought would get accomplished.  All of the swings felt very powerful and I was pretty pleased to be able to do solid sets of 10 with the 44kg.  The damn thing is heavy no doubt but I feel confident swinging it.