11/22/13 Friday November 22, 2013 (DB CL, DB PR, DB SW 24s, SN 24 7/7 for 8 mins)

8:40am - Original Strength and Primal Move - 45 minutes (had the day off of work, took my time)

9:25am - 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

9:40am - Training session - Focus on DB CL, DB PR, DB SW with 24s, finish with 24 kg SN ladder for time (7/7 for 8 mins)

TGU 24kg, 1/1

GSq 24 kg, 5

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

3X:
DB CL 24 kgs, 5
DB PR 24 kgs, 5
DB SW 24 kgs, 10

Took about 13 minutes, 2 minute rest between each set.  Added one set compared with the last several weeks.  Set the bells down between each movement, shook out tension, resumed.  Felt strong.

24 kg SN for time, 7/7  on the minute for 8 minutes - 112 total reps.  I did not make it, I was at the hand switch on my last set when the timer went off, so this took about 8:15.

10:10am - Complete

Notes - Was well rested, first time in awhile I really felt that way.  Since I felt strong, I decided to add an extra set to the double bell work.  It went very well, particularly the presses as I refined my rack position and groove back to what I was doing before, on some tips from Kevin.  That helped the presses.  Possibly it did wear me out just a little bit too much for the snatching however as I did not quite make time with my first 7/7 experiment for 8 minutes, taking about an extra 15 seconds to finish.  Worst off I did my hands in a bit and have developed a blister under the callous on my right middle finger.  That has always been my biggest callous and it was not well-filed this morning, and led to the skin tearing slightly on my very last two snatches of the day.  Need to treat it, need to get those callouses filed down, and hopefully this does not linger too much.

11/21/13 Thursday November 21, 2013 (TGU, 1H SW, SL DL)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - 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

7:25am - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

Superset 2X:
12 kg SL DL, 5/5
1H SW 24 kg, 10/10, 10/10, 5/5 (50 reps)

100 total swings

7:45am - Complete

Notes -  Punch the clock.  Not a whole lot to say.  I was tired (again) but a little less so this morning.  Body felt pretty good and I was surprised a bit given how much work I did in yesterday's session.  But then I was thinking that the real issue is the DOMS from running on the weekends - it is taking my body literally like 3-4 days to fully recover from the running, and it is causing me issues for certain.  Race is just around the corner - 9 days away.

11/20/13 Wednesday November 20, 2013 (DB FSQ 24kg, 1H SW 32kg, SN 24 kg ladder)

6:40am - Original Strength and Primal Move - 30 minutes

7:10am - 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

7:25am - Training session - Focus on DB FSQ 24 kgs, superset 1H SW 32 kg, finish with 24 kg SN ladder

TGU 20kg, 3/3

GSq 24 kg, 8

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

5X superset:

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

Took about 16 minutes.  Same as last week.

24 kg SN ladder, 3/3, 6/6, 9/9, 12/12 - 2X.  120 reps total.  Took me just over 16 minutes.  I had to just take it easy with time.  I was gassed, but wanted to get the volume in.

This compares to 3/3, 6/6, 9/9, 12/12 and 3/3, 6/6 last week - 78 total reps.  Took 9 minutes.  In some ways it is regressing if the focus was for time, but it wasn't.  I wanted to get quality reps, and get through 2 rounds.

8:10am - Complete

Notes - Well you know I am proud of this training session.  It was hard,  No other way to put it.  Doing 25 reps of DB SQ with the 24s, 100 reps with the 1H SW with a 32 kg, and then doing 120 reps on snatches with a 24 kg.  It took me 45 minutes, which is on the long side of my recent training sessions, but I had to take time with the snatches.  I was noticing fatigue already on the 4th superset and thought "oh boy I still have to snatch."  But I did it, I did not rush myself, I really focused on keeping quality of the movements and I was able to do that.  Lots of recovery in order now before snatching for time on Friday.  We'll see how 7/7 for 8 minutes goes - I think it is going to be tough.

11/19/13 Tuesday November 19, 2013 (TGU, SL DL)

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 - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

12 kg SL DL, 3/3

7:45am - Complete

Notes -  Basically a rest day.  I felt like shit today.  Last night, did a ton of lacrosse ball work last night, trying to open up the traps, my right pec, right tricep, bicep, forearm, wrist.  Did work a little bit on the glutes as well.  It helped for this morning but not a ton.  The lack of consistent and sufficient sleep is impacting my recovery time, in addition so is the 1/2 marathon running probably more than I thought.  I only have a couple of weeks (less than 2) until the Seattle 1/2 marathon race so I can make it, do the race, and stop some of this nonsense.  I like the idea of doing the occasional short jog around the lake and really don't need these long runs.  I set the goal of completing the race so I am going to achieve that goal and then drop back into full concentration on strength training.  I will admit the running is not consistent with my real goals.

11/16/13 Saturday November 16, 2013 (10 or so mile run around the lake)

Seattle half marathon training - race is Sunday December 1 (2 weeks)

Start 4:45 pm

End 6:35pm - ran for 110 minutes (1 hour, 50 minutes)

Ran for time but didn't track miles, should have been a little over 10 miles but less than 11 miles.  I ran generally on the outer lap around Greenlake.  I was surprised that the body felt pretty good actually, probably helped a lot that I tried to stay off the concrete as much as possible, focused on running through grass, etc.  My arches did not really act up until the final 15 minutes of the run, which is an improvement on the last several weeks.  My right ankle was tender again, I believe that really originates in the R glute, hip, and eventually transfers down to the ankle.  I really do need to figure out how to improve mobility in that ankle because that could be an issue on race day.  Wind was fine, pace consistent.  My endurance actually seems very very good, the issue if anything is the R ankle, and arches.  I did some lacrosse ball work afterwords on my feel which felt really good.  Have to really focus on these feet and if I do, the Seattle 1/2 marathon race race on December 1 should go fine.

11/18/13 Monday November 18, 2013 (PR 32kg, CL 36kg, 2H SW 44kg)

7:00am - Original Strength and Primal Move - 40 minutes (some extra time, some tightness in the traps, particularly the R, lats, right glute, used the lacrosse ball)

7:40am - 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

7:55am - Training session - Focus on PR 32 kg, 2H SW 44 kg

TGU 16kg, 3/3

TK PR 16 kg, 5/5, 2X

PR 24 kg, 3/3
PR 28 kg, 2/2
PR 32 kg, 1/1 - 5X

PR 36 kg, 1 L - fail, 1 R - fail

CL 36 kg, 1/1, 3X

8:20am interruption - phone call.  Resume 8:45am

 2H SW 44kg, 10, 10X (on the minute, 10 minutes) - 100 total reps (up from 8X, 80 reps last week)

9:00am - Complete

Notes -  Interesting session.  Didn't sleep all that well, couldn't fall asleep and then work up at 4:30, didn't fall back asleep fully.  I went to bed pretty late both Friday and Saturday night and my body clock is off.  My sleeping habits are the biggest problem with my training by far.  My diet is on point, my programming is on point, motivation to train is very good - sleep is not. I am tired of talking about it and I actually need to do something about it.  OK well enough of the rant.  After getting warmed up the presses went up pretty good, particularly L, I was feeling pretty tight in the top part of my R pec, front side of the trap, and neck and should have spent some time on the lacrosse ball working on those trigger points before pressing.  Made the R presses a little harder than necessary due to a little bit of resticted mobility.  I had brought the 36kg outside and after getting 5 singles up with the 32, decided to see if I could clean and press the 36.  A little disappointed to have a fail on both sides, though I did get the bell off the rack, which I have not been able to do before.  Hit a sticking point about 4-5 inches out of the rack into the press, and had to abandon the lift.  I also feel like I was not tight enough and leaked tension in some places, which did not help the lifts.   After experiencing that I decided a better way to go here was to clean and hold the 36 in the rack for 5 seconds, which I did 3X on each side.  That was pretty good and something to talk to Kevin about as it seems that would be a helpful lift to try and build up to pressing the 36.  After an interruption I did bang out 100 reps with the 44kg, all of which were good solid swings.  

11/15/13 Friday November 15, 2013 (DB CL, DB PR, DB SW 24s, SN 24 for 10 mins)

7:45am - Original Strength and Primal Move - 30 minutes

8:15am - 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

8:30am - 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

TK PR 16kg, 5/5

GSq 24 kg, 5

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 8 minutes, 2 minute rest between each set.  Set the bells down between each movement, shook out tension, resumed.  Shaved about 90 seconds off of the time from last week.

24 kg SN for time, 6/6  on the minute for 10 minutes - 120 total reps.  Finished with 20 seconds to spare - this is a PR, and it felt great.

9:05am - Complete

Notes - Three things about today.  First, I was well-rested.  Second, I crushed the snatching.  Very powerful snatches, punch up to lockouts was snappy.  I snatched "quicker" and it went better than it has been.  Still, tried to maintain good form.  I was finishing with 25 seconds of rest before starting the next set on the minutes.  So 35 seconds of work, 25 seconds of rest.  The "quicker" snatching I think is just the result of practice and getting a better groove with the movement.  I think I am ready for 7/7 on the minute for 10 minutes - which is great. Third and lastly, on the DB PR, I again tried to re-groove these by not bringing the bells together in the rack after each press, but kept the bells vertical with a pretty wide rack.  I really felt the presses from the lats.  This is something I have been doing on single presses, with very good results.  However, maybe it is because this is re-grooving, but I do not feel as strong in this position with the doubles.  Bringing the bells together to touch in the rack before each press is something I have been doing for a long time and not sure exactly now what is the "best" way to press on the double bells.  To discuss with Kevin.