10/25/13 Friday October 25, 2013 (2H SW 44kg, SN 24 kg 6/6 10 mins)

8:00am - Original Strength, Primal Move drills - 20 minutes (compressed)

8:20am - 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

8:35am - 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

4X:
2H SW 44 kg, 5 (did 3 sets of 10 last week, wanted to change it up)
SN 24kg, 3/3

1X:
2H SW 44 kg, 5

SN the 24 kg 6/6 on the minute for 10 minutes.

9:05am - Complete

Notes -  I didn't quite get the snatching done in 10 minutes as I switched hands on my last set when the timer was off.  So I probably took 10:30 to get 60 reps.  This is an improvement of 6 reps though under the 10 minute mark from last week when I could only get 9 sets in for a total of 54 reps per arm or 108 reps total.  Today was 114 in 10 minutes with another 6 to finish for 120 reps total.  So some modest improvement.   I do think the technique is improving, I am using my hips more and more and the bell is moving quicker to lockout.  My groove on the R side has been steadily improving which is cool.  I have been starting each set though with the R and I am noticing that as I fatigue the L side loses some steam.  So next week I am going to start with the L and try and re-balance things out again.  Overall, good progress but I still find it hard to imagine hitting 100 reps with the 24kg in 5 minutes (SFG snatch test).  I am probably strong enough but technique needs refinement so I don't get so gassed.  I am just toasted at the end of these 10 minute sets.  I push it hard.

10/24/13 Thursday October 24, 2013 (TGUs, 2H SW 44 kg)

6:25am - Original Strength and Primal Move - 30 minutes

6:55am - 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

7:10am - Training session - Focus on TGUs, 44 kg 2H SW

TGU 24kg, 2+2

Warm up
24 kg 2H SW, 10

44 kg 2H SW, 6, 10X (60 reps)

7:25am - Complete

Notes -  Just wanted to get some 2H SW reps in with a heavy bell, have not done that in a while.  Felt great.  I think that was a PR for reps with the 44kg and the bell was moving nicely.  I wanted to get 100 reps but then again Kevin has suggested that I do an extremely light day before trying to snatch the 24 for time and reps, which is on the docket for tomorrow.  So I parked it at 6 sets just as my breathing was getting heavy. Good day.

10/23/13 Wednesday October 23, 2013 (DB SQ, DB SW 24 kgs, SN 16 kg volume)

8:00am - Original Strength, Primal Move drills - 45 minutes (needed some extra time, moving fairly slowly after sleeping in a bit - needed the rest)

8:45am - 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

9:00am - 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
2H SW 32 kg, 10

Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10

This took about 15 minutes - needed a little more time compared with last week (about 13 minutes).

16 kg high volume SN, 7 minutes, 170 reps (20/20, 20/20, 15/15, 10/10 (130 reps set the bell down - 2:17 left), 10/10, 10/10) (PR by a lot - 150 was previous max)

9:40am - Complete

Notes -  So sometimes you take what you can get..... I felt strong in the DB work today when getting through the reps, but needed extra rest.  I woke up, I have been running very hot lately with my time management and lack of sleep.  So it doesn't surprise me I needed a little more rest yet the strength is there.  I then blew away my previous PR with the snatch, doing 170 reps when my previous was 150.  I was absolutely gassed at the end and breathing very, very heavily.  That was an unbelievable amount of work in 7 minutes.  It was pretty cool to be able to do that and I look forward to seeing how I might improve it in the future, leading to better gains with the 24 kg hopefully with the goal of 100 reps in 5 minutes, the SFG snatch test standard.

10/22/13 Tuesday October 22, 2013 (TGUs, PR 28 32, SL DL)

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 bodyweight

Warm up -
TGU 24 kg, 1+1
TGU 28kg, 1+1

PR 24 kg, 2+2

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1,
DB SL DL bodyweight 5L, 5R

32 kg 1+1

7:30am - Complete

Notes -  Bell wasn't moving that great today on the 32s so instead of doing a 3rd single I just parked it.  Didn't surprise me at all.  I have been running hot and didn't get much sleep last night.  Had a great training day on Monday and probably that took a bit out of me on the heels of running 8 miles on Sunday.  Need a good sleep tonight, and then time to hit a big day of DB SQ , DB SW with the 24s, and volume snatch the 16 kg tomorrow.

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.