1/16/14 Thursday January 16, 2014 (OS, PM, 16 kg SL DLs)

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 - SL DLs 16kg, 5/5

7:35am - Complete

10:30pm - SL DLs 16 kg, 5/5

Notes - As intended this was just an active recovery day, with a few SL DLs thrown in just to pattern the motion with a little load. I saw my acupuncturist / body work specialist as well in the afternoon to receive treatment on my neck and L trap that tightened up yesterday.  The massage last night helped quite a bit but I figured I would hit this thing guns blazing with plenty of treatment.  It definitely helped and I felt pretty good going to bed.

1/15/14 Wednedsay January 14, 2014 (DB 24 kg complex, SN 20kg 5 mins / 100 reps)

5:50am - Original Strength and Primal Move - 45 minutes (needed extra time on traps, glutes, neck, lots of lacrosse ball work)

6:35am - 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

6:50am - Training session - Focus on DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps

TGU 24kg, 2+2

GSq 24 kg, 10

DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP

Then got 12 sets total in 15 minutes - 24 DB CL, 12 DB PR, 36 DB SQ total (same as last week)

SN 20 kg 10/10 each minute for 5 minutes (100 reps total) without setting the bell down

7:20am - Complete

Notes -  Kind of an interesting day today. I woke up with a somewhat stiff neck and attributed it to sleeping a new pillow last night, and realized it was a pretty crap pillow with a lack of support.  Just went out and bought a new (another new) pillow with more support to nip that in the bud.  Took a long time to warm up as a result which was a bit annoying.  I was blazing pretty good on the DB complex work but felt my L trap stiffen up on the L side on DB SQ around 10 minutes in. I tried to loosen it a bit and that helped, then just concentrated on technique from there.  I tested it a bit more and it was ok, just noticed a little tightness, so I tested a snatch or two, did some snatch holds, and then snatched.  Oddly enough the snatching went very well this week, didn't notice the trap at all, and really keep a controlled, even pace all the way through 4 minutes, finishing each 10/10 basically on the minute so perfect pacing.  The last minute though I said fuck it I want this done and finished it quickly with 15 seconds left.  Maybe next time I can pace it all the way out but I just didn't want to today the fatigue got to me.  Still, the improvement is good.  I scheduled a deep tissue massage for this afternoon though because this trap / neck thing is not something I want to linger at all, I want to get this loosened up and treated right away.  I don't think this is going to be a big deal but something to watch.  Tomorrow is active rest so having a rest day is perfect.

1/14/13 Tuesday January 14, 2013 (2H SW 48kg)

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 2H SW 48kg

TGU 24kg, 1+1

GSq 24 kg, 5

2H SW 24kg, 10

2H SW 48 kg, 10 minutes, 10 on the minute (100 reps)

7:45am - Complete

Notes -  Pretty tired today, yesterday was a big training session and sleep was so-so.  I put up the first TGU with the 24kg and thought to myself man that was heavier than I thought it would be:)  Got focused though and pushed out some pretty strong swings, actually better than last week.  I was gassed at the end but finished with a couple of seconds to spare.  Need some good sleep tonight because I know tomorrow is going to be a challenge doing 24kg double bell complex work followed with the 20kg snatch for 5 minutes, not setting the bell down, which is the tough part.  I hope to improve on the form/technique from last week and keep it powerful all the way to the end of the 5 minutes instead of just hanging on at the end.

1/13/14 Monday January 13, 2014 (DB SS PR 24kgs, 1H SW 32kg)

5:45am - 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 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 2/2 x 1, 3/3 x 1, 5/5 x 5, 3/3 x 4 - 42 reps per arm

Last week did 4/4 x 8, 3/3 x 4, total of 44 reps per arm (previous week 9 sets 4/4, total of 36 reps per arm)

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

7:00am - Complete

Notes -  Pretty interesting day here.   My total reps went down by 2 compared with last week but in some ways I think this was a "harder" effort and shows definite progress because of working in the sets of 5.  Sets of 5 are no joke and I was able to nail 5 of them before rightly dropping down to 3s.  I was at 5 minutes left at that point and was able to get in 4 more solid sets of 3/3.  This week unlike last week I had no time at all to rest after the DB SS PR and just jumped right into the 1H SW with the 32kg.  Very strong reps, I was trying to control my breathing as I was definitely getting gassed but kept the power up.  Literally finished 2 seconds before the 5 minute buzzer went off.  Cool.  I think on the press I can engage my lat more than I am and this is something I want to work on with Kevin.  Really though, feeling pretty strong right now with the press.

1/11/14 Saturday January 11, 2014 (4 mile interval run / pull-ups)

Second week of interval running, timed 10 minute run (about 1 mile for me), 5 strict pull-ups on rings, repeat 3 more times for a total of 40 minutes (4 miles) and 20 pull-ups.  A few observations.  Last week I ran on Sunday and had one extra day of recovery compared with today as I did a pretty hard TGU / 24kg snatch training session yesterday.  Today I was playing with my kids and also went bowling so when embarking on the first set of pull-ups I noticed I was a bit tired and my R forearm was pretty tight (the bowling).  Nothing too dramatic, just something I noticed.  I focused on really strict form on all pull-ups and though the final rep on the last 3 sets was a little tougher than the previous 4 reps, I didn't feel like I was pushing up to failure, had plenty in the tank.  So mission accomplished.  As for the running I did not feel my glutes as much as I have lately, not sure why, but my feet and ankles felt better than last week.  It was an odd run because it has poured rain today so I was actually dodging all over the place avoiding puddles, so not a "linear" run at all.  All I all I thought this was good and I am liking this kind of training quite a bit. It will be nice to have Sunday to rest before Monday's kettlebell work as I am going to be trying to push some sets of 5 on the seesaw press, and I really want to be fresh for that.

1/10/14 Friday January 10, 2014 (32 kg TGUs, SN 24kg 7/7 8 mins)

5:35am - Original Strength and Primal Move - 30 minutes

6:05am - 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

6:20am - Training session - Focus on 32kg TGUs, SN 24 kg 7/7 8 mins / 112 reps

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X

GSq 32 kg, 10

DL DB 32kg, 5

SN 24 kg for 7/7 for 8 minutes - 112 reps (last week 6/6, on the minute, 9 minutes - 108 reps)

6:50am - Complete

Notes -  This was a really good training session all around.  Had a good active rest day yesterday, which I needed.  I did not get a ton of sleep last night though it was pretty sound sleep and I felt good, having to get started training a little bit earlier than usual for me of late as I had a 7am work phone call and needed to be done and completed before then.  I will say I loved getting the training done before 7am, this has been my intended goal for a long time (probably slipped up on my sleeping now for about 6 months, causing me to finish closer to 7:30am many mornings or even closer to 8am).  So the the last couple of days of getting myself up earlier felt good, was a real stark reminder to me of where I need to get back to.  It really comes down to tightening up my nighttime routine which means reading less etc. etc.  I have to do it.  Anyway, as to training, I did learn (re-learn really) one thing with the 32kg TGUs today.  Got a fairly shitty rep on rep no. 2 of 3 today with the bell in the L hand on the roll to elbow, again, that is my weakest movement on either side - L foot keeps coming off the ground and I cannot get rooted.  I remembered that the elbow movement should feel like a "pull" with you arm on the ground you really "pull" yourself into the elbow position, keeping the lat really tight.  I had been trying to focus on that lat engagement but had forgotten about the feeling of the "pull".  Strangely after the shitty rep this came back to me and I pulled hard on my last couple of reps, and they felt really good and strong getting the bell overhead, and as a side note my foot seemed more rooted.  So I have something to focus on.  For the snatches, great stuff, really getting more comfortable with this move and particularly being very snappy on the ascent, pulling the bell up and keeping it very close to the body, same thing on the descent.  I did find I wasn't that happy with my L arm lockout on some reps, seems to be something to concentrate on.  With that said, 7/7 is a gasser but I stayed on the minute for the first 6 rounds, took about 10 seconds extra rest on round 7, about 15 seconds extra rest on the 8th and final round and finished with 10 seconds left. Not bad given that I feel I maintained power and good form on nearly every single rep today.  Looking forward to testing myself with 8/8 for 7 mins next week.

1/9/14 Thursday January 9, 2014 (OS, PM, SL DLs 16kg)

5:55am - Original Strength and Primal Move - 30 minutes

6:25am - 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

6:40am - SL DLs 16kg, 5/5

6:45am - Complete

Notes - As intended this was just an active recovery day, with a few SL DLs thrown in just to pattern the motion with a little load.  They felt a little off, as I have not been doing the movement as much the past several weeks.  I will try to find some time to work in more of these, with just body weight, or with some load.