12/15/13 Sunday December 15, 2013 (3 mile run)

Ran around Greenlake in the late afternoon, about 3 miles.  Felt good, didn't notice my ankles or arches nearly as much so I think things are getting back to normal a little bit after all of the 1/2 marathon training.  I think it will be good to run pretty consistently, just a good 5k or so a week, just to keep more of a groove of the running stride and keep my ankles and arches conditioned a bit better than they were.  I would like to start speeding up the running a bit and up the pace, but that can come over time.  For now it is about a 10-minute mile pace.

12/13/13 Friday December 13, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

5:50am - Original Strength and Primal Move - 30 minutes

6:20am - 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

6:35am - Training session - Focus on 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 24 kg for 12 minutes using 3/3, 6/6 ladders

2X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 3/3

I had to cut this down from the planned 3 sets of 5 reps on each SL DL to the above just because I knew I was pressed for time.  This probably took 10 minutes.

DB FSq 24 kgs, 2, 3, 5, 10

Took only about 5 minutes or so to do these DB FSq, probably half the time of last week.  I just went for it.  The last set of 10 was a bitch near the end but maintained tightness and good form.

SN 24 kg, 3/3, rest, 6/6, rest (1 round), total of 6 rounds plus a 3/3 in 12 minutes = 18 reps x 6, +6 = 114 reps in 12 minutes.  Only a 6 rep improvement over last week of 108 or 6 rounds.

7:10am - Complete

Notes -  A little let down by training today, I was expecting to be able to hit a better number with snatches.  I ran into issues in the middle of the set with the callous on my R hand, this time the top of the callous that has been hard to file.  I was thinking about trying to shave it yesterday and damn it I wish I would have.  It was getting sore and throwing off my groove on the R side quite a bit, which was very frustrating.  The groove on the L, which is my less strong side, was very good.  It was very distracting because I thought the damn thing was going to tear.  It did not fortunately, and I need to get it shaved down.  I felt pretty good going into the snatches, rest last night in hindsight was not great though.  As I write this I am sore in the forearms, tight in the hamstrings, obliques - probably a combo of a tough day of pressing and swinging Wed and then trying to snatch today.  I probably did not get enough stretching and recovery in between, it has been a very busy couple of days.  You know, live to train another day, it's ok.  I am looking at a 5 min snatch test next Friday with Kevin and I want to be ready to hit it hard and see what I can accomplish.

12/12/13 Thursday December 12, 2013 (TK PR, SL DLs)

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

7:00am - 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

7:15am - Training session - Focus on TK PR, SL DLs

16 kg TK PR 3/3, 2X

16 kg SL DL, 3/3

7:30am - Complete

Notes -  Punch the clock.  Nothing to say really other than I felt pretty good today after a hard training session with the 28 kg C&P ladders and then DB SW on the 24s.  A little bit of work needed on the traps, obliques are sore a bit from tough reps on the C&P but all in all good.  Continued practice on the SL DL is a good thing.  I am using a yoga block on the ground and that is working well until I can go all the way from ground up and down again.

12/11/13 Wednesday December 11, 2013 (C&P 28 kg, DB SW 24 kgs)

7:45am - Original Strength and Primal Move - 45 minutes (extra time to work out some tightness in traps, R side hip, glutes)

8:30am - 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

8:45am - Training session - Focus on 28 kg C&P ladders, DB SW 24 kgs

TGU 24kg, 2+2

GSq 24kg, 10

28 kg C&P ladders, 1, 2, 3, 4 R/L - 3X (30 total reps each arm) (about 29 minutes to finish)

DB SW 24 kgs, 10, 5X (50 reps) (7 minutes)

9:30am - Complete

Notes - There is some real beauty to the way Kevin has set up programming.  If you look purely at my log from a week ago when I did this same training session, it would seem as if I did nearly the same thing, with a little more volume on the DB SW.  Wrong.  The devil is in the details.  The technique on the C&P this week was much tighter.  I was using the acceleration of the clean and redirecting that force right into the press.  The bell was flying up today.  I have never pressed the 28kg like this before.  I was using hand switches and not setting the bell down, and still getting all of the reps, tight.  I did not get the very last rep on my last set/ladder of 4, hit a sticking point on the R side but I missed the lift the right way.  Set the bell down and got the last rep immediately.  I realized I was leaking some tightness on the glute on the bell side.  So I need to focus on really squeezing the glutes.  Had I been focusing on that, I would have gotten that last rep.  My focus today was on tight cleans and breathing, so improved those parts of the C&P,.  Next week, glutes.  I did focus on the glutes during the DB SW and that was cool, got really good hip snap, very powerful, keep the lats locked down, felt like I had a lot of control of the bells.

12/10/13 Tuesday December 10, 2013 (2H SW ladder)

6:35am - Original Strength and Primal Move - 15 minutes

6:50am - 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

7:05am - Training session - Focus on 2H SW ladders

TGU 20kg, 1+1

2H SW ladder:

32kg, 20 kg, 28 kg, 24 kg - 5/5/5/5
32kg, 20 kg, 28 kg, 24 kg - 10/10/10/10
32kg, 20 kg, 28 kg, 24 kg - 15/15/15/15
32kg, 20 kg, 28 kg, 24 kg - 20/20/20/20

200 reps.  Finished in about 11 minutes.

7:20am - Complete

Notes -  Felt fine, sort of a punch the clock day.  I don't really love these as much as swinging really heavy bells, but it's good. I wasn't very happy with my snap on the R hip, it just didn't feel completely there today.  I probably could have benefited from a hip flexor stretch.  Just seemed a little bit off and I did not feel as rooted as I would have liked on the R side as result.  But all in all, fine.

12/9/13 Monday December 9, 2013 (32 kg chain SW/CL/FSq)

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

6:15am - 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

6:30am - Training session - Focus on TGUs, 32 kg chain SW, CL, FSq

TGU 24kg, 1+1
TGU 28kg, 1+1
TGU 32kg, 1+1

DB DL 32kgs, 5

GSq 32kg, 5

Chain with 32 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (this took about 15 minutes)

Farmer carry with DB 32 kgs to finish, 1 minute walking.

7:00am - Complete

Notes -  This was good today.  Body felt well rested, I got plenty of sleep this weekend and decent sleep last night.  It has been unbelievably cold - for some reason I have not been mentioning that in my blogs but each morning for a week it has been sub 30 degrees, around 25 this morning.  Getups were strong, technique on the chain was improved from last week.  I like the difference in doing a swing and then having to transition and control the bell into a tight clean, and then into a squat.  It is good stuff.  I had a lot left in the tank this morning but no need to go above and beyond every time out for training.  Looking forward to pressing the 28 kg on Wed and seeing how that goes compared with last week.

12/8/13 Sunday December 8, 2013 (3 mile run)

Ran around Greenlake for one loop in about 30 degree weather - damn that was cold.  Feet did not feel very good, I need to keep working on them particularly the R arch.  All in all, not bad though.