1/25/14 Saturday January 25, 2014 (40 min interval run / SL DLs / pull ups 5 x 4 sets)

My fourth week of the interval running mixed with pull-ups, and this time I added SL DLs (bodyweight) at each 5 minute interval.  So it was run 5 mins, SL DLs 4/4, run 5 mins, P/Us x 5, did this for a total of 4 times so about 40 minutes of running, 16/16 for the SL DLs, and 20 P/Us.  Some observations.  This is the most powerful I have felt running in, man, I have to say, - ever?  I felt both extremely light on my feet but also very powerful.  I was running faster than I have in a long time, and kept that pace for all of the intervals.  I could feel my glutes kicking in as well as quads, and my arms were also helping.  I am not quite sure what to make of this though I think the recent chiropractic work is just what the doctor ordered, removing / helping some of the restrictions I was feeling for awhile.  No issues in the ankles or feet at all this time either.  I think this is an excellent distance for me, if I can turn these into sprints (maybe even decrease the intervals to 3 minutes of near sprinting?) I think that would be cool.  I liked adding in the SL DLs, this is a good movement for me.  They were tough - not easy to do these in between running.  But I feel like they helped the running.  Also the pull-ups were very strong.  A light week on the KBs leading up the weekend also probably helped.

1/24/14 Friday January 24, 2014 (RR 20kg, SN 20kg ladders w / breathing)

Unusual training time as I was in Spokane yesterday and flew back mid-afternoon.  I had decided to say my training for after I got back so I had access to my KBs.

3:40pm - Original Strength and Primal Move - 20 minutes

4:00pm - 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

4:15pm - Training session - Focus on Renegade Rows, 20kg snatch ladders with breathing

TGU 20kg, 2+2

Superset 3x:
GSq 20kg, 5
RR 20kg on a box, 3/3 (new movement for me)

SN 20kg, ladders 1/1 up to 10/10, set bell down after each ladder and do the same number of breaths, inhale through nose, exhale through nose, use diaphragm, try to control and slow breathing.

SN 20kg 1/1 breath 1, 2/2 breath 2, etc. up to 10/10 (total reps are 110, 55 per arm in this ladder).  It took me about 12 minutes to complete.

4:45pm - Complete

Notes -  This was a fun training session.  I love the new movements with the renegade rows on the box.  Really a cool chance to practice getting tight in the armpits, quads, and staying really tight throughout the entire movement.  I like it a lot.  The snatching was interesting, bell felt light as hell all the way to the end, which was awesome.  I don't think my breathing was all that great but I have not practice this before.  Something I could continue to do.  It is very clear that controlled, calm breathing in the snatch absolutely leads to better numbers.  I will continue to practice controlled breathing in all my lifts, it is a big deal.

1/23/14 Thursday January 23, 2014 (24kg SW variations 10 min)

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 24kg SW combos for 10 minutes

TGU 16kg, 3+3

10 minutes, 20 reps on the minute of the following:

3X:
H2H SW 24 kg, 10/10
1H SW 24kg, 10/10
2H SW 24kg, 20

H2H SW 24 kg, 10/10

200 total reps, 10 minutes

7:40am - Complete

Notes -  Felt really good, nearly the same as Tuesday but just changed the order of the variations.  Great grip workout particularly the H2H.  I can imagine being able to do that with a 32kg would be pretty badass.

1/22/14 Wednesday January 22, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on Friday December 27 - about a month ago.

Slept in more than I intended, didn't warm up enough, but did warm up some.

6:40am - Training session with Kevin.  We did some primal move but focused some time on some neck drills using Z Health - neck nods, rotations, and the chicken.  All were good and I have to say I am definitely on the up and up compared with a week ago with the stuff that was going on in my neck and shoulder/trap.  Getting back to chiropractic work was a really good move on my part and the added neck drills are good.  We spent a lot of time today training get-ups, going from the 16kg all the way up to the 32kg, and doing a number of reps to the elbow with the 32kg, just practicing tension techniques by locking down the shoulders, tightening the ground leg quad and foot, and pulling with the ground arm to the elbow.  All of the cues were really good and helpful and the bell was just popping up, much easier than it had been during my recent training sessions.  Kevin did comment that my get up was looking the best it every has, and that I am getting a better straight arm in lockout at the top of the movement.  All good things.  We intermixed this work with some sets of swings with the 24kg.  At the end we also practiced some renegade rows using a box - really, really liked this quite a bit and looking forward to incorporating some rows into my training.  This should help with the postural patterns as well to keep my shoulders back and down.  We also talked various ideas on programming and training for the next cycle of work.  3 weeks on, then a 4th back off week, which seems like a good cycle for me.  Lastly we talked SFG and I told Kevin I was leaning towards Vancouver BC in November because there is no flight required, I could sleep at the Rubys I would guess, probably the cheapest option for me easily.

7:45am - Didn't really seem like a lot of "work" got done but that has not really been the point of recent training sessions with Kevin.  The work gets done primarily in between sessions.  The in person time with Kevin is one to reflect on training, talk about little cues that are actually a big deal, some mobility tips, etc. It is working well for me when I consider I pay $110 per session but ultimately get the knowledge of Kevin for an entire month until the next session.  And - I keep making real progress.  I am excited to see what the next month holds.  

1/21/14 Tuesday January 21, 2014 (24kg SW 10 mins)

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 24kg SW combos for 10 minutes

TGU 16kg, 3+3

10 minutes, 20 reps on the minute of the following:

3X:
2H SW 24kg, 20
1H SW 24kg, 10/10
H2H SW 24 kg, 10/10

2H SW 24kg, 20

200 total reps, 10 minutes

7:40am - Complete

Notes -  Another light day, this actually felt great.  Hand to hand swinging is cool, I like it, have not done much of it.  Seems pretty awesome for grip work as well as just athletic balance. 

1/20/14 Monday January 14, 2014 (DB SS PR 16 kgs, 1H SW 24kg)

6:35am - Original Strength and Primal Move - 50 minutes (lots of extra time on lacrosse ball for neck, traps, forearms, quads)

7:25am - 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

7:40am - Training session - Focus on DB SS PR 16 kgs, 1H SW 24 kgs

TGU 16kg, 5+5

DB SS PR 16 kgs, 5/5 x 5 (25 reps each arm)

DB DL 24kgs, 5 2X

1H SW 24 kg, 10/10 5X (100 reps)

8:10am - Complete

Notes -  This was a day to dial it back, the 4th week in a 4 week cycle and this is the back off week.  Also due to working through the tight neck and trap from last week.  As it turned out this was perfect, like a tonic to use the lighter weights, and also not focusing on time which can be a bit of pressure.  Reps felt good and truly the presses were just super light, I focused on trying to make the light bells feel heavy by really squeezing the glutes and pressing into the ground.  Don't like the overhead lockout on the L right now but I know that is completely a function of what is going on with the neck and trap.  I worked the lacrosse ball and foam roll as well as lots of mobility damn hard the last few days.  Have another chiropractic appt as well this evening and that is going to be a consistency now for the time being, really going to work on getting things re-set here after what has been a long period of very hard training, plenty of stress in my personal life, and I got a little lack on the soft tissue and chiropractic work which I have long known I need to be regularly consistent with as it keeps me healthy and more vital.  

1/19/14 Sunday January 19, 2014 (4.5 mile interval run / pull-ups)

My third week of the interval running mixed with pull-ups.  I end up running a bit further, closer to 4.5 miles, still doing 4 separate sets of 5 for 20 pull-ups, which feels "right".  Went on Sunday this time, I probably prefer Saturday to get Sunday off, but this is not too taxing that it really impacts training the next day so that is good, that is the point.  Running felt more powerful this time around, felt the glutes helping much more than last week.   Pull ups were fine, really was quite careful given the issues I am working through with my neck and trap (mainly L side).  Didn't notice anything on the pull ups except just a little bit of tightness in my R elbow, which I also noticed a bit last week.  Comes up sometimes.  I am going to work the lacrosse ball pretty good on the triceps and forearms for several days.  Snatching definitely tightens up my forearms but the lacrosse ball usually serves as a perfect anti dote.