12/21/13 Saturday December 21, 2013 (3 mile run)

I went running for about 30 minutes or so at the track by my parents' house in Hockinson, WA while on a trip for the weekend.  Felt pretty good all around, but am watching the R trap, R front pec, R neck pretty closely as I definitely am not feeling that it is nearly as loose and free as it needs to be.  As to running nice soft surface on the track, I enjoyed that quite a bit.

12/20/13 Friday December 20, 2013 (TGU/SL DL, DB SQ, SN for 12 mins)

8:45am - Original Strength and Primal Move - 40 minutes (little extra time, moving slowly)

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 16kg TGUs superset SL DLs, DB FSq 24 kgs, SN 16 kg for 12 minutes on the minute 6/6

3X superset:
TGU 16 kg, 1/1
SL DL 16 kg, 4/4

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

SN 16 kg, 6/6 on the minute for 12 minutes (144 reps)

10:30am - Complete

Notes -  What a difference a couple of days makes, plus having great people in my life that can help with training in addition to my KB trainer Kevin (my massage therapist and my bodywork/acupuncturist).  I had the training setback on Wed from heavy pressing, got a massage that day, and then had some intensive bodywork yesterday.  It really, really was exactly what I needed.  Super tied up in my lats, under my arm pits, traps, pecs.  I know the combination of my job coupled with the stress of life and then doing pretty focused KB training can have the ultimate result of a pretty tight body, despite doing a lot of mobility work (basically every day I do at least 30 minutes of mob, sometimes more).  After doing the bodywork yesterday, which I could tell had an immediate benefit, I felt like a new man today.  A lot more range overhead and more space between my neck and traps was probably the most obvious change.  I felt good enough to train and gave it some thought as to what I wanted to do today.  I decided to go with the planned training session, but drop out the 24kg snatch ladders for 16 kg 6/6 on the minute, same amount of planned time, 12 minutes.  I want to keep the snatch groove and I am reminded that damn it in some ways I just need to work through some of this stuff - no sense in being scared, just focus on quality movement with a weight that is appropriate.  Everything went very well, the snatches were dare I say "easy."  My pace was 30 seconds of work, 30 seconds of rest, which over 5 minutes would have equated to about 120 reps without setting the bell down.  This was just right, now to focus on a lot of mob the next several days, keep those traps and lats loose, and try to maintain some of the extra ROM I have after getting the bodywork done.

12/19/13 Thursday December 19, 2013 (OS, KB warm up)

10:40am - Original Strength and Primal Move - 20 minutes

11:00am - 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

11:15am - Complete

Notes - Felt shit today.  I did not have to be anywhere this morning so I literally stayed in bed until 10:30 in the morning, which is really, really weird for me.  Not quite sure what to make of that, but if felt like the right thing to do, so I did it.  I suspect my body is just - worn down.  So much to take in for my personal life, work, and the busyness of the holidays.  It probably should not surprise me at all that I had the muscle tweak and spasm yesterday in my trap and neck.  I got a massage last night, that is helpful, but this is going to take some time.  I am seeing my acupunturist / bodyworker today for more treatment.  It doesn't feel good, and that sucks, but it is part of the process.  Thinking back, I was reaching the point of failure in that set of C&P with the 28kg, and even though I grinded out that last rep, I don't think I did it in the safest manner - probably was lifting my shoulder instead of rooting and pressing from the lat.  Too much pressure on the traps, that doesn't even make sense on a press, I need to press from the lat.  So chalk it up to a learning experience.  Once I feel better I am dropping the weight, probably just focus on swings and getups, before moving back into other lifts.  I am definitely going to focus on rest and recovery for the entire next week and try to enjoy this holiday with friends and with my kids.  That is the most important thing right now anyway.

12/18/13 Wednesday December 18, 2013 (C&P 28 kg ladder, DB SW 24 kgs)

5:40am - Original Strength and Primal Move - 30 minutes

6:10am - 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

6:25am - 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 - 2X, then switched to L/R for 1X (30 total reps each arm) (about 28 minutes to finish)

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

7:10am - Complete

Notes - Good session today.  Felt strong, got a little more rest last night.  A couple of things on the presses.  I started with the stronger arm, R, and noticed a challenge getting the last rep on the ladders of 4 on the L side, I was doing hand switches between arms and not setting the bell down (which was cool).  So for the last set I started with the L and then went to the R, which was good.  With that said on the very last rep of the set on the R, I really had to grind it out - got the rep, but perhaps at a bit of a price as my R trap is pretty tight now / R pec too - definitely a little strained.  This has been a trouble spot both in the trap and in the front on my R pec / neck which I have been working on through arm bars, other mobility etc.  I finished the DB SW, no issues at all with those, and then tried to do some mob, lacrosse ball etc.  I actually had an appointment for a massage today anyway so the timing is good, and I also decided to get an appt tomorrow with my acupuncturist/bodyworker to get some more treatment done.  Going to work on that stuff and see how I feel on Friday, hopefully much better and up for the 5 minute snatch test.  I do need to get this area loosened up and feeling better anyway, I can tell it has been tougher to get the R arm lockout then left side and it is due to this restriction.  Again the arm bars are helping a lot but I think I need some greater focus and possibly additional mob work on this area.

12/17/13 Tuesday December 17, 2013 (2H SW ladder)

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 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 12 minutes.

7:30am - Complete

Notes -  Focused on a lot of power today.  Enjoy swinging the 32 and the 28.  Really don't like the 20 or the 24, but it is crazy how much lighter they feel after swinging a heavier bell.

12/16/13 Monday December 16, 2013 (32kg chain SW/CL/FSq)

8:40am - Original Strength and Primal Move - 40 minutes (extra time on lacrosse ball)

9:20am - 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

9:35am - 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

Chain with 32 kg:

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

(15 reps total of each movement) (this took about 12 minutes, shaved off about 3 minutes from last week)

DB CL 32 kgs, DB FSq 32 kgs - 1 rep (practice)

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

10:10am - Complete

Notes -  I slept in significantly today, to 8am, which surprised me just a little as I literally never heard my alarm.  Had a big night on Friday night, work Christmas party, very busy day with the kids on Saturday and into Sunday as well.  Then had dinner with a friend Sunday night.  So on reflection it was a very busy 3 days and obviously my body needed rest.  I have been extremely tight in the traps, mainly right side, right oblique, tricep, forearm and hips since Friday.  Spent time on the lacrosse ball and foam roller every single day trying to work the trigger points out.  I think it reflects on the stress of the holidays and just a lot of stuff going on.  I also had some notes from training on Friday regarding the callous on my R hand which was throwing off the groove on my R snatch, and I think that did cause me some issues that are reflecting on that R side tightness.  But I have the callous well under control now, actually started using a pumice stone in the shower, as well as using Corn Huskers lotion more frequently.  As for training today, it went well, when I finally got going I felt pretty strong.  Good reps with the TGU, love the heavy 32 kg TGU, and then the chains went well, and I was able to increase the density of the training session by several minutes so that was good.  Felt like messing around and tried a DB CL with 32 kgs into a DB FSq - a bitch but got it no problem.  Definitely getting stronger.

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.