10/15/13 Tuesday October 15, 2013 (PR 32kg, DB SL DL 12kgs)

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

6:45am - 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

7:00am - Training session - PR 32 kg, superset DB SL DLs 12 kgs

Warm up -
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10

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

7:30am - Complete

Notes -  Good day - pressing the 32 is getting easier and easier.  The bell is going up on both sides very quickly and solidly.

10/14/13 Monday October 14, 2013 (DB PR 24kgs, 1H SW 32kg)

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

6:45am - 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

7:00am - Training session -DB PR 24 kgs, 1H SW 32 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt


DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 15 minutes last week)

2H SW 32 kg, 10

1H SW 32 kg, 5 L, 5 R - 8X (40 reps each arm) (took about 9 minutes with rest) (10 mins last week)

7;35am - Complete

Notes - This was a great training session particularly coming right off running 6 1/2 miles and walking another 4 or so yesterday afternoon.  I was pretty worried about my recovery but this was good.  Frankly I did the same volume as a week ago but it "felt different."  Shaved 3 minutes off the DB PR work and 1 minute off the 1H SW with the 32 compared with 1 week ago.  The presses were very, very strong.  Excellent cleans, really good base on the heels and locked glutes, and really squeezing the bells on the ascent and the descent.  On the 1H SW I did hand transfers for the middle 6 sets of the 8 sets total, going back and forth L to R, R to L.  Really excellent and I felt much more comfortable doing that this week, and the reps felt very strong.  Felt like real progress.  The goal next week would be to shave a little more time from the DB PR work, and then actually do get the volume up a little higher in the 1H SW with the 32 kg.

10/13/13 Sunday October 13, 2013 (6 1/2 mile run around lake)

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.

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 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

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.

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 pullover - 16 kg, 5X each leg
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.

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 pullover - 16 kg, 5X each leg
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

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.