10/21/13 Monday October 21, 2013 (DB PR 24 kgs, 1H SW 32 kg)

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

7:40am - 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 12 minutes last week as well)

1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes with rest, was 9 minutes last week for 40 reps)

8:10am - Complete

Notes - Good session.  I ran almost 8 miles yesterday afternoon doing Seattle 1/2 marathon training, so was not totally sure how the body would react.  I actually felt pretty good - did some lacrosse ball work in a few spots but was pretty ready to go.  I did not improve the density on the presses but felt very strong on all the reps, definitely that quality is noticeable each week.  Squeezing the shit out of the bells on the way up and down on the descent to the rack is really helping.  The bells feel "smaller" in my hands due to all of the work with the 24s over the last however many months, and probably the increased handling of the 32.  To that point I did some good work with the 1H SW on the 32, most reps every for a PR of 100 total in 10 minutes, and did hand switches every set for all 10 sets.  Very strong, really think this movement is helping several other things because that simply is just not a light weight but I am moving it around pretty well.

10/20/13 Sunday October 20, 2013 (8 miles around the lake)

4:35pm - 5:55pm - did 8 miles around the lake (80 minutes of running) for 1/2 marathon training.  Did a lot of warm up, stretching, lots of lacrosse ball work on my right hip, calf, foot, other parts.  Seemed to help quite a bit as I got through the run pretty strongly.  Will keep watching this closely.  Not really something I set out to do but the goal of running a race again is not a terrible one, I just need to watch the body's response to the miles very, very closely.  I won't be making a habit of doing 1/2 marathons again on a regular basis, I am certain of that.

10/18/13 Friday October 18, 2013 (2H SW 44 kg, SN 24 kg 6/6 10 mins)

7:00am - 20 minute brisk walk in Spokane (out of town for work)


4:00pm - Original Strength, Primal Move drills - 40 minutes, a little extra work due to flying to Spokane and back etc

4:40pm - 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

4:55pm - Training session - 2H SW 44kg, Snatch sets of 6/6 on the minute for 10 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
2H SW 24 kg, 10

3X:
2H SW 44 kg, 10 (up from 5 last week)
SN 24kg, 3/3

SN the 24 kg 6/6 on the minute for 10 minutes.  At 7 minutes I had to take an extra minute as I was gassed completely.  So I did 9 sets.

Total reps in 10 minutes - 54 per arm, 108 total (down from 110 last week but that was for 12 minutes)

5:25pm - Complete

Notes -  All things being equal this was really good and a lot more than I could have expected given that I was out extremely late the previous night with coworkers and did this after an extremely ridiculous week that included finishing a huge project at work on Wed and then immediately flying out of town for two days of recruiting etc. at my alma mater.  It would have been nice to hit all 10 sets of the 6/6 but I will take 9 sets in the circumstances.  Got basically the same amount of reps as last week but in 2 less minutes, so I call that decent progress.  I noticed I had more "space" in the overhead position on TGUs and other lifts, which was interesting.  Might have been due to taking a day off, I am not really sure, but it was a nice feeling.  The snatching went well and the groove felt pretty good both L and R.

10/17/13 Thursday October 17, 2013 (Brisk walk)

I was working in Spokane today out of town and decided that I was basically going to have a complete day off from training.  I took a brisk 45 or so minute walk from my hotel to my alma mater on a cold 35 degree morning. It felt really good and given how busy I have been lately and how hard I have been training, this was just right for the circumstances.

10/16/13 Wednesday October 16, 2013 (DB SQ 24kgs, DB SW 24kgs, SN 16kg)

7:00am - Original Strength, Primal Move drills - 25 minutes

7:25am - 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

7:40am - 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, 20

Superset 5X (up from 4X last week):
DB SQ 24 kg, 5
DB SW 24kg, 10 (up from 5s last week)

This took about 13 minutes - relatively short rest breaks.

16 kg high volume SN, 7 minutes, 146 reps (20/20, 20/20, 20/20, 10/10, 3/3) (150 reps last week)

8:15am - Complete

Notes -  Interesting and very good session.  Very strong on the DB SQ and DB SW, upped the sets and swings from last week quite a bit but did not take a lot of rest breaks.  The SNs got extremely tough but I felt pretty good with the groove.  I did 150 last week and was done to 146 this week but last week I was interrupted at 2 minutes so got a rest break, this time did not and went 7 straight so not really apples to apples.  To get the reps up I am going to have to either not set the bell down or go with sets of 25.  Sets of 20 get brutal so I may try a technique of not setting the bell down next time.  We'll see how it goes.

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.