10/30/13 Wednesday October 30, 2013 (DB SQ, DB SW 24 kgs, SN 16 kg volume)

8:00am - Original Strength, Primal Move drills - 25 minutes 

8:25am - 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

8:40am - 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 kgs, 5, 5L/R alt
2H SW 32 kg, 10

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

This took about 13 minutes - was able to cut it down 2 mins from last week.

16 kg high volume SN, 7 minutes, 225 reps PR!!
(20/20, 20/20, 15/15, 15/15, 15/15 - 170 reps at 2:00 left, set bell down, rest 30 secs, then 10/10, 10/10, 5/5, 3/2)

Last week - 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)

9:20am - Complete

Notes -  Well what a day.  Sometimes you just have good days.  I did not set my alarm appropriately and woke up a little before 8am, so lots of extra rest.  Fortunately I had time today and that was not a problem.  I felt very strong with the DB SQ and DB SW work.  Just noticing little technique improvements, bells feel lighter, more powerful cleans on the SQ, more powerful and even swings on the SW, things like that.

As for snatching I am not sure what to say. I surprised myself.  After the doubles work I took probably 5 minutes of rest to gear up for the snatching and then I just hit it.  I was completely gassed at 2 minutes left but realized that for the SFG snatch test the length is 5 minutes, and I just hit 170 reps in 5 minutes.  True this is with a 16kg and you need 100 reps with a 24 kg for the SFG, but I have to say for absolutely certain I can get 100 reps with a 20kg in 5 minutes, no issue.  I did clearly notice my breathing on the snatch could use improvement.  My inhale on the backswing is not quick enough and that leads to an exhale on the snatch that is delayed until close to lockout.  I need to be getting the exhale going to help with the hip snap and ascent of the bell, so much quicker.  Something to discuss with Kevin and try to work on.  It is little things like that which will help me be efficient with a much heavier weight, the 24 kg, which is a real challenge to snatch for higher reps.

10/29/13 Tuesday October 29, 2013 (PR 28 32, DB SL DL 12 kgs)

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 24 kg, 1+1

PR 24 kg, 2+2

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

32 kg 1+1

32 kg 1+1

DB SL DL 12 kgs 5L, 5R

32 kg 1+1

7:30am - Complete

Notes -  This was a good day. Bell was moving very well on the presses, felt solid all around.  Had not done the SL DLs with any weight recently so it was good to get in a couple of sets with the DB 12kgs.  Didn't feel that the form was that great though.  I could use an additional day of practicing this movement, probably just keeping it with bodyweight until I feel that the movement is stronger.

10/28/13 Monday October 28, 2013 (DB PR 24 kgs, 1H SW 32 kg)

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
12kg armbars - 1 L, 1 R

8:10am - 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 the last couple of Mondays as well so no change in density)

1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes, same as last week)

8:50am - Complete

Notes - Body actually felt great today in the sense of no major tight areas, etc. and this is after spending the weekend in Vancouver BC including travel back and forth and running 9 miles on Saturday for Seattle 1/2 marathon training. I had a little extra time so I slept in a bit.  Going to bed I was sneezing and my throat felt a little funny, and I feel I probably have something coming on here.  I did not improve on the density of any of the lifts compared with last week, but it just "felt stronger" today.  Each successive session with the DB PR 24 kg work I have felt better and better with the cleans, technique on the press, keeping everything tight, and I know there are improvements because the bells simply feel lighter.  The same is true on 1H SW with the 32 kg.  Very strong swings, good hand transfers, no jerky movements.  I did feel my left trap tighten up a bit at the end of the presses and into the swings, but I noticed that waking up this morning and believe that has more to do with traveling all weekend and sleeping in a different bed than usual.  Lacrosse ball work is in order and I should be fine.

10/26/13 Saturday October 26, 2013 (9 mile run in Vancouver BC)

Visiting friends in BC and they let me get out for a run along the Seawall out of Yaletown to Stanley Park.  Amazing day, very beautiful.  Had some trouble with my arches being very tight, and I knew this was a possibility as the entire run was on concrete basically and I have been avoiding running on concrete as much as possible around my runs at Greenlake.  I will now incorporate a bit more concrete running just because I am going to have to condition my body for this a bit more otherwise the 1/2 marathon will be even harder than I know it will already be.  Also need to really work the lacrosse ball on my feet, and probably get a massage which will help.  I was able to soak in a hot tub after running which was fantastic and will really help with recovery I think.

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.