11/27/13 Wednesday November 27, 2013 (training with Kevin)

Checked my training log and I last trained with Kevin on Friday November 1 - it has been almost 4 weeks.  12 weeks since I had a training accident to my right wrist / forearm, and after getting through that with a back off week or two, it has been a productive run for training.

Before meeting Kevin at 6:30am I did 2 minutes on the lacrosse ball on my traps, mainly the R.  It continues to be tight fairly frequently. I slept in, so really didn't get warmed up at all.

6:40am - Training session with Kevin.  We did some basic primal move and then got into things.

We worked some arm bars and particularly added a nuance that seems to have really been helpful in opening up some of that tightness in my R trap, which was huge.  Basically I put my head on the ground in the arm bar position rather than the usual resting it on my extended arm.  This additional range of motion immediately turned on my trap and particularly my neck muscles.  As I held the position, really locking in the arm holding up the bell, I could literally feel tension releasing as I continued to take deep breaths, trying to take them right into the affected area.  I knew right after the rep that something really good had happened.  Amazing.  With a whopping weight of 12kg.

We did some TGUs, focusing on locking out the elbow which continues at times to be troublesome for me.  I think honestly part of the issue is what I have been dealing with on the R side, and if I can open that up and the left with arm bars with the additional range of motion, that is really going to help with lockout.

We used the pull up bar to stretch out further a bit.  Felt good.

We then worked on a lot of single leg deadlifts, really trying to get the technique dialed in.  We used the 12 kg.  Kevin thinks I need to get up in weight and practice the lift more often.  I totally agree.  It really challenges me.

We then did some swings, some snatching, some cleans and presses, some doubles, some singles, then did some double swings.  Uses the 24 kgs for everything.  Basically Kevin just wanted to get an eye on all of the lifts I have been working on for the last several weeks.

The callous I had nearly torn last Friday is healing well, didn't bother me too much today during the session.  I did notice it on the snatches.

We finished by doing some Toe Pulls for my right ankle that has been tender due to the Seattle 1/2 marathon training.  Those were pretty useful and I am going to try and use them.

8:00am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts as it always is.  We are going to mix up the programming and focus on some conditioning work for the next 3 or so weeks, with a lot of swings in the mix, and snatching but not for time, just practicing to get the volume in.  Here's to more progress---

11/26/13 Tuesday November 26, 2013 (TGUs, SL DL)

6:35am - Original Strength and Primal Move - 30 minutes

7:05am - 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

7:20am - Training session - Focus on TGUs, 12 kg SL DL

TGU 24kg, 2+2

12 kg SL DL, 5/5

TGU 24kg, 2+2

7:35am - Complete

Notes -  Actually felt pretty good today all things considered.  I did a ton of lacrosse ball work on my forearms and elbows last night, really, really loosened things up quite a bit and including I think as well some tightness in my R shoulder and neck as well as the R forearm was quite tight.  Got tightened up by the accident I had with the bell in early September, and with snatching I tend to grip a bit too hard on some reps with the R hand (basically muscling the reps because I am right-handed, instead of letting my hips to the work).  So I was pleased.  I wanted to get a few more SL DL reps in but ran out of time.  Still a very good move for me, would like to find ways to do it more between sets on heavier days.  

11/25/13 Monday November 25, 2013 (PR 32kg, 2H SW 44kg)

7:55am - Original Strength and Primal Move - 30 minutes

8:25am - 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

8:40am - 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

9:00am interruption - phone call.  Resume 9:30am

PR 32 kg, 1/1 - 8X (PR for reps) (used socks on the hands)

2H SW 32kg, 5 (warm up, felt ok with the socks on the hands)

2H SW 44kg, 10, 10X (on the minute, 10 minutes) - 100 total reps (same as last week)

9:55am - Complete

Notes -  It was a good day.  As I journaled on Friday I had experienced a tear on my right hand under the callous on my R middle finger after snatching Friday.  Lots of tough hand work lately, and the dry weather combined with not getting that callous properly filed down led to this issue.  I took care of it over the weekend and in the evening Sunday saw that the loose skin had dried up so I clipped it off and continued treating the area with Neosporin.  It was feeling WAY better than on Friday, as were my callouses generally since I started using more of the Corn Huskers Lotion I had (should have been using it all the time).  I determined it would be a good idea to use some socks around the hands today (Tracy Rif style, cut off socks worn around the callous area, with fingers and palms of hands exposed as normal), just to protect the area.  I did that and things went well including the swings, which was what I was mostly worried about.  I probably did not need the socks for heavy presses but due to the clean to the rack, it was a good idea.  I really felt good on the presses, feel like the technique is getting dialed in nicely.  I had more reps in the tank on the 32kg which felt good to know. Eventually it will be very good to try and do some either / or military press or long cycle with the 32kg, seeing if I can stay tight and get multiple reps.  For now, singles practice is good and totally appropriate to where I am at.  On the heavy 2H 44kg swings today I focused on clamping down hard on my lats, which really helped particularly because I did not have my normal feel on the bells due to having the socks on, and this lat engagement helped me feel that I had control of the bell.  Frankly I need that clamped lat feeling on all of my swings, and I need to make that a focal point of future practice.

11/24/13 Sunday November 24, 2013 (11 mile run around the lake)

Drove down to Portland on Friday, back today and had to get in this final training run before the Seattle 1/2 marathon on Sunday December 1.  Ran nearly 2 hrs for this one, basically in the dark in the evening.  I have had to do that several times for the training runs, which is not preferred.  Got through this one, didn't have much of a warm-up/stretch out and I was certainly concerned about my feet having already spent a lot of time driving in the car the last couple of days.  Left hamstring was sore/tight for the first couple of miles, which was odd, but it loosened up.  Did not notice the arches acting up until the R arch started to about 1 hr and 15 minutes into the run.  I played with my running gait and stride, trying a few different things to change up the stride and finally settled on really focusing on my glutes and driving off of the left leg each time my foot planted.  This seemed to help a lot.  Naturally with my stride I put more force I think on the R hip and that transfers down to the knee, ankle, foot.  My R ankle has been tight and it has been difficult to get it as flexible as I want.  With that said, it is pretty clear that building up the miles has helped and my body has been responding sufficiently such that I know I will be ok for this race.  I am a little concerned about running the whole way on concrete, something I have been able to avoid pretty much in training.  As long as I get a lot of lacrosse ball and other work on my feet this week, I should be fine.  I am really going to concentrate on getting some work done on them every day so they will be as flexible and loose as possible for the race come next Sunday morning.

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.