I ran a couple of times around the outer path at Greenlake today with my friend, actually hit probably about 6 1/2 miles total. Also walked down to the lake and after the run all the way around, which is probably at least another 4 miles so this was a bit much for the body I am pretty certain.
Felt actually good running through I took a long time warming up intentionally, as my right knee was a little sore yesterday afternoon and into the morning. Not totally sure what that was all about. I am going to really focus on foam roll, lacrosse ball etc. and watch this a bit closely. Still mulling over trying to run the Seattle half marathon with my buddy after Thanksgiving. Really running isn't my focus and I don't want to do something stupid that would impact my strength training. I am really deliberating on this one at this point.
Sunday, October 13, 2013
10/11/13 Friday October 11, 2013 (2H SW 44kg, SN 24kg 5/5 12 mins)
6:50am - Original Strength, Primal Move drills - 30 minutes
7:20am - 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 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
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R
7:35 am - Training session - 2H SW 44kg, Snatch sets of 5/5 on the minute for 12 minutes with the 24 kg
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg 10
3X:
2H SW 44 kg, 5
SN 24kg, 3/3
SN the 24 kg 5/5 on the minute for 12 minutes. At 4 minutes I had to take an extra minute as I was gassed and there was some concern on my part about tearing callouses. Fortunately I did not tear anything.
Total reps in 12 minutes - 55 per arm, 110 total
8:15am - Complete
Notes - This was solid. I did have the concern on tearing callouses on the R had but that did not end up happening - chalk is so helpful, and I kept grabbing some. Definitely snatching two days in a row is not desirable and that was an anomaly of the training schedule having moved Wednesday's work to Thursday, but I went with it. I look forward to seeing how I can keep improving with snatching. I focused on really trying to keep the bell close to me on the ascent and getting a lot of snap so that drove the bell all the way to make it easy for a soft landing. Also tried to experiment with the groove and keep the bell as "straight" back through the legs and up as possible, no wasted motion. I have a lot to work on with the snatch.
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg 10
3X:
2H SW 44 kg, 5
SN 24kg, 3/3
SN the 24 kg 5/5 on the minute for 12 minutes. At 4 minutes I had to take an extra minute as I was gassed and there was some concern on my part about tearing callouses. Fortunately I did not tear anything.
Total reps in 12 minutes - 55 per arm, 110 total
8:15am - Complete
Notes - This was solid. I did have the concern on tearing callouses on the R had but that did not end up happening - chalk is so helpful, and I kept grabbing some. Definitely snatching two days in a row is not desirable and that was an anomaly of the training schedule having moved Wednesday's work to Thursday, but I went with it. I look forward to seeing how I can keep improving with snatching. I focused on really trying to keep the bell close to me on the ascent and getting a lot of snap so that drove the bell all the way to make it easy for a soft landing. Also tried to experiment with the groove and keep the bell as "straight" back through the legs and up as possible, no wasted motion. I have a lot to work on with the snatch.
Thursday, October 10, 2013
10/10/13 Thursday October 10, 2013 (DB 24 kg SQ, DB 24 kg SW, 16 kg SN)
6:00am - Original Strength, Primal Move drills - 25 minutes
6:25am - 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 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
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
6:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10
Superset 4X:
DB SQ 24 kg, 5
DB SW 24kg, 5 (second set 10, decided 5 was better)
16 kg high volume SN, 7 minutes, 150 reps (40/40, 40/40, 40/40, 10/10, 5/5)
7:20am - Complete
Notes - Really enjoyed this. Interrupted by kids during snatching after 2 minutes and 40 reps, stopped came back and got the final 110 reps in the final 5 minutes of the timed 7 minute session. Felt good, probably needed better lockout on some reps which requires a lot of concentration when trying to snatch fast.
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10
Superset 4X:
DB SQ 24 kg, 5
DB SW 24kg, 5 (second set 10, decided 5 was better)
16 kg high volume SN, 7 minutes, 150 reps (40/40, 40/40, 40/40, 10/10, 5/5)
7:20am - Complete
Notes - Really enjoyed this. Interrupted by kids during snatching after 2 minutes and 40 reps, stopped came back and got the final 110 reps in the final 5 minutes of the timed 7 minute session. Felt good, probably needed better lockout on some reps which requires a lot of concentration when trying to snatch fast.
10/9/13 Wednesday October 9, 2013 (brisk walk in Spokane)
Took it very easy as I was working in Spokane today and needed a rest. Took a nice 30 or so minute brisk walk on a 39 degree morning, which was very nice. Back to the bells tomorrow.
10/8/13 Tuesday October 8, 2013 ( PR 32 kg, DB SL DL 12 kgs)
6:00am - Original Strength, Primal Move drills -30 minutes
6:30am - 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 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
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
6:45am - Training session - PR 32 kg, superset DB SL DLs 12 kgs
Warm up -
TGU 24kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 24 kg, 10
PR 24 kg, 2+2
PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R
32 kg 1+1, 2X
DB SL DL 12 kgs, 5L, 5R
7:15am - Complete
Notes - This actually went really well. I was wondering a bit how this would go but my body felt a ton better today. Pressing the 32 kg was actually quite easy. Good stuff.
Warm up -
TGU 24kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 24 kg, 10
PR 24 kg, 2+2
PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R
32 kg 1+1, 2X
DB SL DL 12 kgs, 5L, 5R
32 kg 1+1
7:15am - Complete
Notes - This actually went really well. I was wondering a bit how this would go but my body felt a ton better today. Pressing the 32 kg was actually quite easy. Good stuff.
Monday, October 7, 2013
10/7/13 Monday October 7, 2013 (DB 24kg PR, 1H SW 32 kg)
6:30am - Original Strength, Primal Move drills - 65 minutes (just ridiculously long to get loose - see below)
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 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
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
7:50am - Training session -DB PR 24 kgs, 1H SW 32 kg
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
DB 24 kgs PR, 2, 3, 5 - 3X (took about 15 minutes with rest) (30 total reps)
1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 10 minutes with rest)
8:35am - Complete
Notes - I about lost my mind trying to get warmed up today. Body was beyond tight, in so many places - right forearm/ tricep, hips, glutes, right quad, knee was tender, right calf, ankle. The running on the weekends, which I am glad I am at least testing out, is proving a bit problematic it seems. Did just over 5 miles at Greenlake on Saturday afternoon and I guess the DOMS was really kicking in Monday morning. My friend has asked me to train for the Seattle half marathon (end Nov) with him and I have not agreed to it but thought I would test things with 1 time a week running on the weekends to see how it goes. While running I feel generally ok but recovery has obviously sucked big time. It's also relevant that I did like 3 hours of yard work yesterday - not really strenuous per se, but I was moving the entire time so fair enough, my body probably was not in very good recovered mode this morning.
So once I finally did get loose enough I headed out to train with the bells and I felt great. Kevin set out a new training plan for me for the next several weeks and on the menu today for the first time were sets that included 5s on the DB 24s and also for the first time basically ever, swinging the 32 with 1H for reps. I really felt good on these movements and was particularly pleased with the 1H SW. I can remember doing 1H hikes with the 32 and that's it - not even full swinging it - not THAT long ago and thinking - this bastard feels heavy. Today I had great float on the bell, didn't really focus on the height of the swings but I was getting pretty good height. I even did some hand switches on the last two sets once I felt pretty comfortable that I was controlling the bell well enough. I have a feeling I am going to feel this in the morning though.
Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
DB 24 kgs PR, 2, 3, 5 - 3X (took about 15 minutes with rest) (30 total reps)
1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 10 minutes with rest)
8:35am - Complete
Notes - I about lost my mind trying to get warmed up today. Body was beyond tight, in so many places - right forearm/ tricep, hips, glutes, right quad, knee was tender, right calf, ankle. The running on the weekends, which I am glad I am at least testing out, is proving a bit problematic it seems. Did just over 5 miles at Greenlake on Saturday afternoon and I guess the DOMS was really kicking in Monday morning. My friend has asked me to train for the Seattle half marathon (end Nov) with him and I have not agreed to it but thought I would test things with 1 time a week running on the weekends to see how it goes. While running I feel generally ok but recovery has obviously sucked big time. It's also relevant that I did like 3 hours of yard work yesterday - not really strenuous per se, but I was moving the entire time so fair enough, my body probably was not in very good recovered mode this morning.
So once I finally did get loose enough I headed out to train with the bells and I felt great. Kevin set out a new training plan for me for the next several weeks and on the menu today for the first time were sets that included 5s on the DB 24s and also for the first time basically ever, swinging the 32 with 1H for reps. I really felt good on these movements and was particularly pleased with the 1H SW. I can remember doing 1H hikes with the 32 and that's it - not even full swinging it - not THAT long ago and thinking - this bastard feels heavy. Today I had great float on the bell, didn't really focus on the height of the swings but I was getting pretty good height. I even did some hand switches on the last two sets once I felt pretty comfortable that I was controlling the bell well enough. I have a feeling I am going to feel this in the morning though.
Friday, October 4, 2013
10/4/13 Friday October 4, 2013 (Training with Kevin)
Checked my training log and I last trained with Kevin on Friday September 6 - it has been 4 weeks. In the early part of that week on Monday the 2nd I had a training accident on a 2H SW that had left my right wrist pretty beat up, and the forearm as well. Treated it immediately with several visits to my acupuncturist, some TLC, lacrosse ball release, and smarter training. I am sitting here 4 weeks later thinking about what I accomplished in the last time period and it feels damn good. I am grateful, and appreciative
Before meeting Kevin at 6:30am I did about 15 quick minutes of OS resets at home as well as my standard kettlebell warm-up minus arm bars. Body was feeling pretty good.
6:30am - Training session with Kevin. We did some basic primal move and then got into things.
We practiced some light TGUs with the 16 and then did some rack holds with some prying forward and back, as well as rotating side to side. I liked how that felt quite a bit.
We did a few TGUs with the 24, working on really locking out the elbow particularly on the L.
Did some pull up practice, over hand grip, ladder of 1, 2, 3 PUs. Very easy. This is intended to ensure I can bang out the 5 required PUs for the SFG without every practicing PUs as I don't have a PU bar at home. I still know I really need to try and do something about that.
We then got into some swings, using the 24 for a set of 10 2H, then 10L, 10R. We then got into the same thing with the 28, and then I practiced with a 32 kg with 1H for a few sets of 5 L, 5 R. The thing felt extremely heavy which surprised me. Turns out Kevin sent me a text later in the morning and I was 1H swinging a damn 36!!! No wonder. There were some wonky reps in there, did not feel good, it is quite encouraging to know that was a 36. I actually think a 32 is something I am ready for but no way in hell with a 36 yet.
We moved on and practiced some DB 24 kg SW, did probably 5 or so sets of 8-10 reps. Got a good feeel for these - it has been a very long time since I did the SW with DBs. It's a good movement and I like it.
We then practiced some DB SQ with the 24s, a couple sets of 5, got some cues from Kevin to really pull down into the hole and keep everything very tight coming out so there is no give in the back. After a couple of cues I felt my form improved.
We then practiced some DB PR with the 24s, a couple of sets of 3, which felt great. That is probably one of my strongest lifts.
We finished off by snatching the 24kg for 2 or 3 sets of 5 R, 5 L, just practicing technique on "breathing through the hips" to try and improve timing of exhale to occur prior to the bell's ascent out of the hole, exploding the hips, which is going to make the movement to lockout quite a bit easier. These felt good.
7:35am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts. Here's to more progress---
Before meeting Kevin at 6:30am I did about 15 quick minutes of OS resets at home as well as my standard kettlebell warm-up minus arm bars. Body was feeling pretty good.
6:30am - Training session with Kevin. We did some basic primal move and then got into things.
We practiced some light TGUs with the 16 and then did some rack holds with some prying forward and back, as well as rotating side to side. I liked how that felt quite a bit.
We did a few TGUs with the 24, working on really locking out the elbow particularly on the L.
Did some pull up practice, over hand grip, ladder of 1, 2, 3 PUs. Very easy. This is intended to ensure I can bang out the 5 required PUs for the SFG without every practicing PUs as I don't have a PU bar at home. I still know I really need to try and do something about that.
We then got into some swings, using the 24 for a set of 10 2H, then 10L, 10R. We then got into the same thing with the 28, and then I practiced with a 32 kg with 1H for a few sets of 5 L, 5 R. The thing felt extremely heavy which surprised me. Turns out Kevin sent me a text later in the morning and I was 1H swinging a damn 36!!! No wonder. There were some wonky reps in there, did not feel good, it is quite encouraging to know that was a 36. I actually think a 32 is something I am ready for but no way in hell with a 36 yet.
We moved on and practiced some DB 24 kg SW, did probably 5 or so sets of 8-10 reps. Got a good feeel for these - it has been a very long time since I did the SW with DBs. It's a good movement and I like it.
We then practiced some DB SQ with the 24s, a couple sets of 5, got some cues from Kevin to really pull down into the hole and keep everything very tight coming out so there is no give in the back. After a couple of cues I felt my form improved.
We then practiced some DB PR with the 24s, a couple of sets of 3, which felt great. That is probably one of my strongest lifts.
We finished off by snatching the 24kg for 2 or 3 sets of 5 R, 5 L, just practicing technique on "breathing through the hips" to try and improve timing of exhale to occur prior to the bell's ascent out of the hole, exploding the hips, which is going to make the movement to lockout quite a bit easier. These felt good.
7:35am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts. Here's to more progress---
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