11/10/13 Sunday November 10, 2013 (9 mile run)

I ran from about 3:20pm today to about 5:05pm, or about 1 hr and 45 minutes.  The Seattle 1/2 marathon is 3 weeks from today.  I made it three times around Greenlake just as it got dark, and I was not motivated to push it any further as I didn't feel all that great.  My arches and particularly this time the R arch started acting up about 45 minutes into the run.  Stopped twice to stretch which definitely helped for awhile.  The last couple of weeks now have been R arch, last week L, now R this time.  Partially I have to take some responsibility for lack of good warm-up today and during the week I did not push mobility and lacrosse ball on the arches as much as I should have frankly.  Started hitting the lacrosse ball this evening and will make more of a concerted effort to do so all week until my next run, which I hope will help.   Frankly I am well beyond the mileage I actually "enjoy" for running which is about 3 miles, and I am not really interested in this other than I have made it this far and can see that with a couple of ok weeks for running I will be fine and able to do the 1/2 marathon safely.  I am already looking forward to dropping the running out of my training and just continuing to focus on kettlebell skills and improving strength which is absolutely where I want to spend my training time.

11/8/13 Friday November 8, 2013 (DB CL, DB PR, DB SW 24s, SN 24 for 10 mins)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - 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

7:45am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (10 mins)

TGU 24kg, 1/1

DB DL 24 kgs, 5, 5/5 1H alt

2X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10

Took about 10 minutes, 2 minute rest between each set.  Set the bells down between each movement, shook out tension, resumed.

24 kg SN for time, 6/6  on the minute for 10 minutes - 120 total reps.  Took 10:30 minutes, had to set down at 3 mins left and rest for an extra minute.

8:15am - Complete

Notes - Great session today, body felt good after a massage yesterday evening, first one in a long time.  Good technique on the DB CL, felt strong.  On the DB PR actually focused on not bringing the bells together in the rack on the descent from each DB PR, but instead keeping the forearms vertical.  I really felt a press from the lats doing it this way, and I believe it was a much more efficient movement.  This is what I had been practicing on the single heavy PR and wanted to try and translate it to the DB PR.  DB SWs felt very strong.  The finish with SN was challenging but I was pretty satisfied with the power and pace.  Mildly disappointed I needed the extra minute of rest as of yet I have not gone 6/6 in under 10 mins, just over several times.  Something to work toward.

11/7/13 Thursday November 7, 2013 (OS, PM joint mobility)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - 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

7:30am  - Finish

Notes - As expected I wanted to keep it very light today, really just have a recovery day.  I was feeling worn down and after completing this, I had a better spring in my step. Will be ready to do some solid work tomorrow with DB CL, DB PR, DB SW with the 24s and then some timed SN with the 24.  Going to be a big session.

11/6/13 Wednesday November 6, 2013 (DB FSQ 24kg, 1H SW 32kg, SN 24 kg ladder)

Flew back from Spokane - unusual training time in the afternoon

3:45pm - Original Strength and Primal Move - 30 minutes

4:15pm - 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

4:30pm - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder

TGU 20kg, 3/3

GSq 24kg, 10

DB DL 32 kgs, 5, 5/5 1H alt

4X superset:

DB FSQ 24 kgs, 5
1H SW 32 kgs, 10/10

Took about 12 minutes.

24 kg SN ladder, 3/3, 6/6, 9/9, 12/12 - 60 total reps.  Took 6 minutes.

5:05pm - Complete

Notes - Certainly an interesting session.  This was really to me a pretty HEAVY day when you have DB FSQ, heavy 1H SW, and then snatching with a test-sized bell.  I loved it but it is hard to measure in some ways as I trained at a very unusual time for me, late in the afternoon, because I flew over to Spokane yesterday morning and then back today in the early afternoon, for work.  It was a very busy morning with 6 meetings before 12:30pm, starting at 7:30am, and I did not sleep particularly well.  Throw in what flying does to your body and frankly I felt pretty tied and not particularly energized when warming up for this, but I wanted to get the training in today, rest tomorrow, and then snatch for time on Friday.  I will say I felt really good about the DB FSQ and the 1H SW.  Actually ended up being very strong.  I took some breaths between and shook out the tension, and did notice I was breathing pretty heavy. I had settled on 4 sets and that felt right so I left it there and had some reps in the tank.  I knew snatching was probably going to be pretty difficult.  I had gone in thinking 2 sets but after finishing the first one, and struggling with the last couple of reps on the ladder of 12, I parked the bells.  Live for another training day rather than do something stupid.  Actually the ladders of 3 and 6 felt awesome.  9 and 12 - not so much.  Just didn't have a whole lot in the tank.  It will be good to do this a week from now and work into a second set and see how that feels.  One thing I did notice afterwards is that my forearms really felt worked.  Not hurting, not even tight really, just a lot of work.  I thought about the three movements today and realized what an incredible amount of grip work it is to FSQ, 1H SW, and then snatch when you are using pretty heavy bells.  A rest day tomorrow filled with nothing more than joint mobility stuff sounds about right to me.  

11/5/13 Tuesday November 5, 2013 (SL DL, SW 24 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 SL DL, SW with 24kg

TGU 24kg, 2+2

SL DL 24 kg, 3/3, 2X

24 kg 1H SW, 10/10, 3X
24kg 2H SW, 20, 2X

100 total reps

7:30am - Complete

Notes -  Kind of a blah day really.  The 24kg was way too heavy for SL DLs.  I had only brought the 24kg outside and didn't want to go back in and drag out a more appropriate bell, which honestly probably is a 12kg.  This is a super awkward movement - which is why I need to practice it - I know that much.  Body did not feel good after, my right oblique was very tight, no surprise as that is an area that gets affected from time to time.  I think SL DL work, if done with lower weights at first and refined technique, can actually be a great exercise for me.  On the other hand all of the swings felt great and there seems to be no lingering effect at all on my L wrist from the one shitty clean I had during yesterdays' heavy press session.  So - there are always positives.

11/4/13 Monday November 4, 2013 (PR 32kg, 2H SW 44kg)

8:20am - Original Strength and Primal Move - 30 minutes

8:50am - 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

9:05am - Training session - Focus on PR 32 kg, 2H SW 44 kg

TGU 16kg, 3/3

TK PR 16 kg, 5/5

PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 5X (PR for # of 32 kg reps)

 2H SW 44kg, 10, 6X (on the minute, 6 minutes) - 60 total reps

9:40am - Complete

Notes -  Good session, body felt good and relatively well recovered from running 10 miles around the lake Saturday afternoon for Seattle 1/2 marathon training.  Had one shaky clean on my 3rd single with the 32 kg, on the L hand, where I did not have a strong grip on the bell in the rack and had too much "palm" resulting in my wrist being overly stressed.  I should have adjusted the grip before pressing and regretted not doing that, but was able to get my other hand around the bell before any major issues arose.  I did some fast and loose drills to shake out the tension in that left wrist, re-tested a bit, and thought I would be fine to continue on.  I was.  I focused on very strong cleans, really gripping the bell hard and getting the forearm vertical for the press.  Aside from that one rep all of my reps were strong.  Definitely a good reminder that with a heavy, heavy bell technique must be dialed in and you can never take your eye off the ball for a second.  I did practice making sure I did an inhale on the swing and then held my breath on the clean to the rack, only starting to exhale as a I pressed the bell up.  This worked extremely well and definitely resulted in stronger presses.

The 2H SW on the 44kg felt really good, very strong.  I had more reps in the tank but I went into today decided that 6 sets would be fine, I will go 8 next time, and then 10 thereafter assuming I progress well next week.

11/2/13 Saturday November 2, 2013 (10 miles running around the lake)

More 1/2 marathon training - ran for 1 hr, 40 minutes from about 3:40 to 5:20 or so.  Felt strong, better than last week in Vancouver BC though my left arch was acting up starting around 30 minutes.  Last week in BC it was the right arch.  Both are getting used to long distances in the Vivos I think a bit and just not used to this much running.  I am going to work them much harder with the lacrosse ball throughout the week to give them some massage and release tightness.  This is going to be particularly important for the couple of days before each long run on the weekends.  Overall though, feeling fine with how things are progressing.  Honestly this is going better than I anticipated it would. I owe it to kettlebell training particularly all of the movements that have strengthened my glutes and quads, which is making my running stride more powerful.