2/14/14 Friday February 14, 2014 (heavy TGUs, 24kg SN 10 mins)

7:10am - Original Strength and Primal Move - 45 minutes (little extra time today)

7:55am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
16kg SL DLs, 3/3

8:10am - Training session - Focus on TGUs, SN the 24kg for 10 minutes any way possible

TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1

DB DL with 36kg/32kg, 5, 2X

8:30am - break - work phone call - resume at 8:50am

SN hold with prying 24kg, 5/5 L/R

SN 24kg for 10 minutes - 156 total reps (PR) (142 total reps last week) (134 week before)

Went like this: 8/8, 8/8, 8/8, 8/8 (64 reps), rest at 7:00 remaining; 8/8, 8/8 (96 total reps) rest at 5:24 remaining; 5/5, 5/5 (116 total reps) rest at 3:30 remaining; 5/5, 5/5 (136 total reps) rest at 2:00 remaining; 5/5 (146 total reps) rest at 1:00 remaining; 5/5 (156 total reps).

Last week went like this.  8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)

Week before went  - 8/8, 8/8, 8/8 (48 reps) rest at 7:45 remaining; 8/8, 8/8 (80 total reps) rest at 6:00 remaining; 5/5, 5/5 (100 total reps) rest at 3:30 remaining; 5/5, 5/5 (120 total reps) rest at 1:30 remaining; 5/5, 2/2 (134 total reps)

9:05am - Complete

Notes -  Damn, PR in the snatch, by a margin - 14 more reps than last week, nearly a 10% improvement in one week.  Things are really coming together.  I looked down and saw 5:24 left on the clock today and knew I had hit 96 reps - damn today is the day I proved to myself I can pass the SFG snatch test, 100 reps in 5 minutes.  That was hard, but I had gas in the tank, and if I had taken the test today I would have crushed it.  I was trying not to get going too fast because I had 10 minutes to snatch, not just 5.  But those first 4 sets of 8/8 were just awesome and once I was able to not set the bell down and get that 4th set, I knew things were going to be good.  Now, to just keep focused on mobility, keep improving my overhead lockout, shoulder stability, etc.   The training plan Kevin has laid out is coming together and this is a lot of fun.  As for the TGUs, those continue to be good, just continuing to get used to the 32kg and the 36kg, they are not easy.  With the bell in the left hand by roll to elbow still needs work.  It is certainly better with the cues I have been working on (pull hard with opposite elbow, push into the ground with the grounded foot, etc.) but I need more confidence on that side.  I tend to rush the roll to elbow a bit, it seems like a confidence issue.  Still, I am getting the reps in, and they are definitely not bad, just need to keep refining.  Great week of training.

2/13/14 Thursday February 13, 2014 (24kg TGUs to knee, 24kg SL DLs)

6:45am - Original Strength and Primal Move - 15 minutes

7:00am - 15 minute break (kids woke up)

7:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:30am - Training session - Focus on partial 24kg TGUs, 24kg SL DLs

TGU 24kg roll to elbow, up to knee, back down, 2/2

24kg SL DLs, 3/3, x 2 (contra lateral)

7:45am - Complete

Notes -  Simple, just get in a bit of movement, this is a rest day.  Better reps on the SL DLs, really focusing on driving that standing leg / foot into the ground and loading it up.  I can feel the quads working and getting stronger.  Low back and glutes just feel fantastic several hours later after doing these as I write this.  A great movement for me.

2/12/14 Wednesday February 12, 2014 (36kg chain SW / CL / FSq)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, 36 kg chain SW, CL, FSq

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

GSq 32kg, 10

Chain with 36 kg:

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

(15 reps total of each movement) (same as last 2 weeks)

7:30am - Complete

Notes -  Felt good today.  I had some body work done by my acupuncturist yesterday, lot of good work done on my lats and traps, and triceps.  Really, really was needed and made a huge difference.  I did feel a little bit run done in one sense when I started off, mainly because of all this soft tissue work I have been undertaking (chiro, some massage, the bodywork but mainly the 3x per week intense chiro I am doing for 12 weeks to improve the extension in my neck takes some out of the CNS, lot of things are changing).  With all of that said, strong getups today, getting better at the roll to elbow, strong lockout with the 32kg.  It's not light, but it doesn't feel unwieldy heavy either.  Did the chains with the 36kg, probably the main things I noticed were: very strong swings, rooted nicely.  My notes have not indicated it but I typically do "2" swings on the first set of the chain, one from the ground to get started and then one full rep before cleaning the bell.  I am looking forward to training sets of 1H SW with the 36kg soon.  Absolutely I am ready for it and I know I could hit 100 reps in 5 minutes with that bell for sure.  Another thing, really tried to "get tight" primarily after the clean, before the descent into the squat.  Squeezed the shit out of the bell, with both hands (still using the off hand on the squats, I just feel it is prudent particularly because these chains are hard as hell on the grip).  I got a little bit of insight from an article I head on the Strong First blog by Andy Bolton about "getting tight."  This is a skill I definitely have been working on for a long time but I am going to really try and take it to another level.  By squeezing the bell, tensing the glutes, quads and trying to fire the lats, the squats were by far the strongest and easiest I have done with this bell.  So that was some good stuff.  A 36kg is still a heavy bastard though, maybe it always will be for me but I certainly look forward to trying to make it feel lighter over time.

2/11/14 Tuesday February 11, 2014 (24kg SL DLs, SW variations)

6:45am - Original Strength and Primal Move - 15 minutes (abbreviated)

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

7:20am - Training session - Focus on super setting 24kg SL DLs, SW combos up to 100 reps

TGU 24kg, 2+2

2X of the following superset:

24kg SL DLs, 3/3
2H SW 24kg, 10
1H SW 24kg, 10/10, 2X

100 total SW reps

7:45am - Complete

Notes -  Not much to report here.  Pretty quick training session, just to get a groove and a little work on the SL DLs with weight.  I tried one set "ipsa lateral" (bell on same side as grounded leg), and one set contra lateral.  Both were good, different, I will probably continue to mix the two.  I noted that after my chiropractic adjustment yesterday evening which included adjusting my R shoulder and elbow, which were sublaxated, was feeling very good this morning which was cool.  Still a bit worn down from a big Sunday of training / painting a room and then yesterday's strength session, so needed to keep it short today and keep recovering.  Body work session this afternoon should help.  I sure am doing a lot of soft tissue work these days, seems excessive and not sustainable, but I think there are a lot of changes going on, sort of a re-setting of the CNS etc. so I think it is all good.  

2/10/14 Monday February 10, 2014 (PR 32 kg / RR 24 kg, 2H SW 48kg)

8:45am - Original Strength and Primal Move - 60 minutes (extra time with the foam roller, lacrosse ball on the triceps, forearms, lats, glutes, quads, IT)

9:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
SL DL 16kg, 3/3

10:00am - Training session - Focus on superset PR 32kg / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

PR 24kg, 2/2
PR 28kg, 1/1, 2x

5X of the following superset:
PR 32kg, 1/1 (last week 28kg 3/3) (attempted on first set to get a 2nd press on both arms, didn't get it, decided then to stay with singles)
RR 24kg, 5/5

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

10:40am - Complete

Notes -  Good training session though clearly recovery from yesterday's training at the lake with running/pull-ups/push-ups, followed then by painting a room in my house for 8 hours, was pretty severely compromised.  This was not going to be the day to get up multiple MPs with the 32kg unfortunately.  So I stuck with singles which were very strong, good reps.  Kind of odd to me that I cannot get up another rep yet with the 32kg, and something to discuss with Kevin.  With that said, lockout felt great on these singles, the best I can remember.  The rows were good and then followed by very strong beast swings with the 48kg to finish.  I did have the blister on my L hand pinkie finger under my callous start to come off a bit, which I expected, but it seems pretty clear this won't be a training issue and I will get it cleaned up.  Worked on my hands quite a bit over the weekend with the pumice stone and feel they are in ok shape.  I want to watch it for snatching on Friday but as long as I work on them this week, should be ok.  Need to get a ton of rest here and am going in for some body work tomorrow afternoon.  Triceps and forearms, esp. R, are pretty fried and need attention.  

2/9/14 Sunday February 9, 2014 (interval running / pull-ups / push-ups)

So I resumed interval running around the lake after taking a week off, and added in some sets of 10 push-ups after pull-ups as well.  Ended up doing 4 intervals of the following:

Run 5 minutes, body weight SL DLs 5/5, run 5 minutes, 5 pull-ups on rings followed by 10 push-ups on an elevated bench.

Took me a little over an hour.  Everything felt good with the exception of just a bit of tightness in my lower R tricep, forearm that continues to need some time and attention.  Want to keep working on it with the lacrosse ball and stay vigilant.   Getting body work on this tomorrow.

Running was strong, also by the way this was in the SNOW and it was about 36 degrees outside.  Takes a special kind of crazy:)

2/7/14 Friday February 7, 2014 (heavy TGUs, 24kg SN 10 mins)

6:00am - Original Strength and Primal Move - 45 minutes (little extra time today to try and release tight hips)

6:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

16kg SL DLs, 3/3 x 2

7:00am - Training session - Focus on TGUs, SN the 24kg for 10 minutes any way possible

TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1

DB DL with 36kg/32kg, 5, 2X

SN hold with prying 24kg, 5/5 L/R

SN 24kg for 10 minutes - 142 total reps (PR) (134 last week)

Went like this.  8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)

Last week - 8/8, 8/8, 8/8 (48 reps) rest at 7:45 remaining; 8/8, 8/8 (80 total reps) rest at 6:00 remaining; 5/5, 5/5 (100 total reps) rest at 3:30 remaining; 5/5, 5/5 (120 total reps) rest at 1:30 remaining; 5/5, 2/2 (134 total reps)

7:35am - Complete

Notes -  OK, a lot going on here to comment on.  Let's start back before the training session.  I had a really good chiropractic adjustment Wed evening, really freed up some tension in my R lower neck and lat that had surfaced after a massage on Tues evening.  That was all good stuff, it is good it surfaced, I am doing a lot of soft tissue and mobility work these days working through this chiropractic series to get better extension in my neck.  A lot is going on as I said.  Been dealing with flu like symptoms all week, very sore throat the main issue.  I got some extra rest last night, and aside from the flu stuff really felt energized and ready to go.  Oh - it has been in the 20s here weather-wise and today I got to snatch in 25 degree weather (I do all of my training outside my house under my Courage Corner canopy).  I changed my KB warm up slightly to subtract Pull Overs and insert SL DLs per suggestion of my RKC friend Ross.  This was a good idea as it will help me do some SL DLs at varying loads every single day.  TGUs were excellent today, the best I have done with the 32 and the 36kg.  Felt really strong, technique improving.  Roll to elbow still a challenge, really have to get tight and pull with that arm on the ground, but improving.  Snatching - I am stopping myself from saying anything other than this was a PR for the time, got 142 total reps, 8 better than last week, so the CPA in me notes the 5% improvement - not bad for one week and I am not at 100%:)  Strong reps, I look forward to continuing to build on this.  My pace was very good at 8/8 really for the first 7 minutes.  My goal is to hit that pace for all 10 mins, 160 reps, and then try to build from there.  I am not that far off - striking distance.  As far as the hands no issues but afterwards I did see a small blister start to form on my L pinkie callous.  Time to get that cleaned up this weekend with the pumice stone, etc.  Good week, very good week.