12/30/13 Monday December 30, 2013 (DB SS PR 24 kgs, 1H SW 32 kgs)

6:50am - Original Strength and Primal Move - 40 minutes (some extra time to work the lacrosse ball on traps, obliques)

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

15 or so minute interruption for kids waking up

8:05am - Training session - Focus on DB SS PR 24 kgs, 1H SW 32 kgs

TGU 20kg, 3+3

DB DL 32kgs, 5 2X

DB SS PR 24 kgs, 15 minutes timed, AMRAP - did 4/4 x 9 sets, total of 36 reps per arm

1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)

8:35am - Complete

Notes -  This was a very good training session, now working on some new things for the next several weeks on a new program from Kevin.  I have not done see saw pressing in a long, long time, probably back to early March so at least 9 months.  I will say I am a hell of a lot stronger than I was in March and it was obvious to me today.  I was really rooting into the ground, good glute tension, quads tight and the presses were just going up pretty easily with double 24s.  This is one of my favorite movements and it was great to practice it again.  I could have pushed harder but went by feel on the first set and it felt like 4/4 would be just right to stay away from failure.  Aimed for anywhere between 32 and 40 reps per side and ending with 36 was a good first effort.  After the see saw pressing I took a few minutes of rest and then banged out 5 minutes of 10/10 1H SW with the 32 kg, which was cool.  I was huffing for the last two sets, but was able to maintain good form, kept telling myself to get the bell back on the descent and use my hips, not worrying about how high the bell was going but just keeping things strong and snappy which the swings were.  Good stuff.  I still felt some muscle fatigue and DOMs in my lats, traps, obliques and abs from doing some pull ups on Saturday for the first time in forever, so for this session to go as well as it did was pretty awesome.

12/27/13 Friday December 27, 2013 (training with Kevin - baseline SN test)

Checked my training log and I last trained with Kevin on Wed November 27 - a little over a month.

Before meeting Kevin at 6:30am I slept in, so really didn't get warmed up at all.  That is a little frustrating to me because I have done that several times before training with him and it just takes me too long to warm up, really kind of a waste of time when we could be training some lifts.  I need to get that fixed but I am tired as hell from the holidays and couldn't get it moving this morning.

6:40am - Training session with Kevin.  We did some basic primal move and other mobility work for while and then got into things.  Kevin did tune up my Bretzel with several modifications that I think will be useful - staying tight in the pre-stretch phase, getting the legs at 90/90, supporting the raised leg with a foam roller.  All good tips.

We then did a series of arm bars, then TGUs, goblet squats and then 1H SW with the 16 kg.  Then did TGUs, goblets, and 2H SW with the 24 kg.

We then did some snatches with the 20 kg, then the 24 kg, and then got warmed up for the real event of the day - a baseline 5 minute Snatch test with the 24 kg.  The goal - 100 reps in 5 minutes.

Anti climatic a bit as I got 80 reps.  I actually felt pretty good physically and checking the logs the last time I snatched the 24 kg was Friday December 13 where I got 114 snatches in 12 minutes using a 3/3, 6/6 ladder approach.  I felt pretty shitty about my 80 reps in 5 minutes today until I realized that my pace for 5 minutes 2 weeks ago was 48 reps.  So in that sense maybe today was not so bad.  Clearly I have something to work toward as I have a 20% improvement I need to achieve.  Kevin thought it was a good baseline today so that was encouraging.  I was pretty pissed because the limiting factor was the callous on my R hand under the middle finger, which continues to be my toughest hand issue.  I have been working the pumice stone in the shower but have to keep focused on hand care and really need to clean that callous up completely.  I truly think the damn thing cost me at least 10 reps alone as I was getting pretty worried about tearing it, it was distracting, and on every descent the damn thing was pulling and it hurt.  If I can get that cleaned up it will be nice to see where I can get on my next snatch test.

7:45am - Finish.  OK day, needed to get warmed up, be on time, not waste time with Kevin and also need to get the callous all the way cleaned up.  So, just an ok day but I did come out of this knowing I am not too far off of snatch test requirements for the SFG.  Kevin keeps encouraging me to pick a date and sign up for the cert.  San Diego in late Feb seems quick, the next one is Chicago in April.  I need to make a decision and go for it.

12/26/13 Thursday December 26, 2013 (TGUs, 1H SW 32kgs)

7:00am - Original Strength and Primal Move - 30 minutes, then 15 minute interruption for kids' waking up

7:45am - 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

8:00am - Training session - Focus on TGUs, 1H SW 32 kgs (lots of interruptions)

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

DL 32kgs, 5

GSq 32 kg, 5

1H SW 32kg, 10/10, 5X (100 reps)

8:45am - Complete

Notes -  Kind of a weird day coming off of taking Christmas day off, being extremely tired as well from all of the holiday stuff and coming off of all of that.  Lots of interruptions too as I got up late and the kids started waking up and it threw things off pretty badly in terms of just getting in and out quickly.  In terms of the training itself the 2nd rep on the 32 kg TGU surprised me in terms of the difficultly level.  I will say this is the first time I can recall attempting the 32 kg for reps, but I thought I would be more ready for it.  Maybe just tired, not sure, but I will build volume very, very slowing with the 32 kg.  I do want to get to 5/5 in 10 minutes a la Pavel's Simple and Sinister minimum requirements with the 32 kg.  He also has a 100 rep minimum with the 32 kg for 1H SW which I feel I am already at.  I did not time myself today but I did go quickly with the swings with minimal rest.  Didn't really feel that sharp, some reps could have been more powerful, and with the L arm in particularly I felt the bell tugging on my elbow on some reps which I did not like.  Need to do some lacrosse ball release work tonight.  Still, I do think this type of workout a couple of times a week as a variety day session could be very on point.  Not sure if the load is too heavy for variety days, so I want to talk to Kevin.  Perhaps one variety day yes, the other variety day, something with less load.  

12/24/13 Tuesday December 24, 2013 (DB C&P 24 kgs, DB SW 24 kgs)

1:20pm - Original Strength and Primal Move - 30 minutes

1:50pm - 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

2:05pm - Training session - Focus on DB C&P 24 kgs, DB SW 24 kgs

TGU 24kg, 2+2

DB DL 24kgs, 5

GSq 24 kg, 5

3X:
DB C&P 1, 2, 3 ladder (total 18 reps, 13 minutes)

In between C&P, some body weight SL DLs, 3/3

DB SW, 10, 5X (50 reps, 6 minutes)

2:35pm - Complete

Notes -  That was called density strength training.  DB C&P into DB SW, all within 20 minutes including body weight SL DLs for active rest.  It is Christmas Eve, odd training time for sure as I usually go early morning but I had a window here and I took it.  Hadn't practiced pressing with double bells and had not practiced cleaning and pressing with doubles, so this was great practice.  Only wanted to go to top rung 3 on the ladders because I had a hard session yesterday, will rest tomorrow, very light Thursday, ready to train with Kevin on Friday.

12/23/13 Monday December 23, 2013 (32kg chain SW/CL/FSq, SN 20 kgs 7/7 for 7 mins)

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 TGUs, 32 kg chain SW, CL, FSq

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

DB DL 32kgs, 5 2X

Chain with 32 kg:

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

(15 reps total of each movement) (this took about 12 minutes, same as last week)

SN 20 kg, 7/7, 7 minutes (98 reps)

8:00am - Complete

Notes -  Interesting day.  Got back from vacation yesterday afternoon, and both of my kids are sick.  Was up pretty much at midnight until I couldn't take the coughing any longer from my daughter in bed next to me, a few minutes after 6am.  Maybe I cobbled together a couple of hours of sleep.  I contemplated not training or training later but literally had 4 days in a row of great sleep, Thurs-Sunday, probably the most rested I have been in months and months.  So I said what the hell let's get after it.  Once I got going, I felt good.  First chain on the R side I did not like the feeling in my front R pec, but realized I really needed to focus on the movement, keep my lats down, use my hips to move the bell.  All other reps were much better.  I am not completely sure how much training I will do Tues-Thurs this week given Christmas Eve, Christmas etc. and I wanted to get in at least one more snatch practice before training with Kevin on Friday.  So I decided to move up the weight from 16 to 20, increase the density from 6/6 to 7/7, but drop the time from 12 mins to 7 minutes.  Absolutely great, felt strong, snatching the 20 kg actually feels the best to me.  I am looking forward to the day when a 24 kg feels like the 20 kg does.  

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.