2/21/14 Friday February 21, 2014 (TGUs, 5 min SN test 24kg)

6:00am - Original Strength and Primal Move - 45 minutes (little extra time today)

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
Crooked arm bar 12 kg, 3+3

7:00am - Training session - Focus on TGUs, SN the 24kg for 5 minutes

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

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

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

SN 24kg for 5 minutes - 92 total reps

Went like this: 8/8, 8/8, 8/8 (48 reps), rest at 2:40 remaining; 5/5, 5/5 (68 total reps) rest at 1:45 remaining; 8/8, 4/4 (92 total reps).

Finish with carries with 32kg in each hand, 30 seconds walking.

7:30am - Complete

Notes -  Well, some days you have it, maybe some days you don't.  I did not get much sleep as I was out with an old friend I had not seen in some time, I felt very fatigued this morning, and it took a long time to warm up. Lots of work on the foam roller and lacrosse ball on my L trap, and lat, just trying to work out some residual tenderness from the weekend's pull-ups and push-ups, which surprisingly has lingered ever so slightly all week.  I really had to get a lot of time in on the prep because I just am not comfortable snatching the 24kg without a fully proper warmup.  Lack of sleep really sucked and although I felt pretty good right before snatching and the first sets of reps were very solid, I could tell once I had to put the bell down after 3 sets of 8 I was probably not going to get 100 reps today, which was my goal (wanted to "officially" pass the SFG snatch test).  Now I could have done an all-out set and probably made it, which would have toasted me completely and it would have involved some shitty reps.  Instead of doing that, I said I am getting quality reps in, period, and whatever the number is, the number is.  I hit 92.  When I first did this probably oh 8 weeks ago with Kevin, I got a shaky 80.  Last week when I snatched for 10 minutes I was ahead of pace and got 156 in 10 minutes which was great.  Just didn't have it today, but I am glad that mentally I would not settle into anything other than trying to get great reps every single time.  I could always do better, including with the technique, but the intention is there and that is what matters.  With better recovery and prep I am hitting the SFG snatch test no question, so I feel good about where I am at and where I have come from.

2/20/14 Thursday February 20, 2014 (OS, PM, 16kg 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 16kg SL DLs

16kg SL DLs, 5/5, x 2 (contra lateral)

7:45am - Complete

Notes -  Simple, just get in a bit of movement, this is a rest day.  Good reps on the SL DLs. 

2/19/14 Wednesday February 19, 2014 (training with Kevin)

Checked my training log and I last trained with Kevin on Wed Jan 22 - 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 to get warmed up.

A bit all over today.  Learned some "crooked arm bars" a John Engman special that involves a sort of press in the arm bar position, which really, really opens up the chest, shoulder, whoa.  I was doing it with an 8kg bell and feeling it big time on my L arm, which needs that type of improved ROM.  Good.  Did some getups, including walking getups, to get the overhead mob checked and it looked good particularly on the R side.  L side is a little tender, old injury stuff, it just needs focus and attention.  So, so, so much better than several years ago, you have to take what you can get. We practiced some bottoms up presses then with the 16kg, felt great, a good movement that I have not trained in awhile.  Did some 1-arm pressing work in between the arm bar work and the bottoms up work, that is a great combo, really helps the overhead presses a lot.  Smoothed out the press groove on my L side in particular, that is something I really noticed and I hope to put into practice by warming up with these on press days.  We then did some 2H and 1H swings, got in some work 1H with the 36kg, nice nice, felt tough but strong.  That will come into play in the next cycle.  Then we finished by Kevin checking out my snatch with the 24kg. Got a good tip to be aggressive with the drop out of the lockout, really drop that hand and be aggressive, keeps the bell close, stops you from casting, gets you into your hips as well.  Good tips.

Did a lot of talking about training in between things, Kevin asked a number of questions about the last month of training, just formulating where we want to go with the next cycle.  We ultimately settled on getting back to doing some complexes with doubles, front squats are going to be a staple this time.  Going to train the bottoms up press as well.  Also, I think some work with heavy one-hand swings.  Not sure what the cycle will bring for snatches, might de-emphasize those a bit but we'll see what Kevin has in mind.

7:45am - I am going to repeat my same comments from my last session with Kevin, which were:

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.  

2/18/14 Tuesday February 18, 2014 (24kg TGU, SL DLs, SWs)

9:25am - Original Strength and Primal Move - 30 minutes

9:55am - 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

10:10am - Training session - Focus on 24kg SL DLs, TGUs, SW combos

The following superset:

24kg SL DLs, 3/3
2H SW 24kg, 20
1H SW 24kg, 10/10
H2H SW 24kg, 10/10

TGU 24kg, 2+2, to knee position, then back down

Then:

24kg SL DLs, 3/3
2H SW 24kg, 20
1H SW 24kg, 10/10

H2H SW 24kg, 10/10

120 total SW reps

10:30am - Complete

Notes -  Not much to report other than to say I woke up completely exhausted today.  Did not sleep well, and yesterday at chiro we added quite a bit of weight to the traction work we are doing on my neck extension.  I think it really tapped out my CNS along with the training from the last few days.  Plus my daughter was sick and coughing all night and it kind of kept me up as well.  So I delayed training a bit and did it after taking my kids to school since I had time.  I actually felt great after finishing it.  Moving the body even when not at 100%, as long as you are being thoughtful with what you are doing, is really great in my experience and this was a good example of it.  I need some good rest tonight to get ready to train with Kevin tomorrow.  

2/17/14 Monday February 17, 2014 (PR 24 kg / RR 24 kg, 2H SW 40kg)

6:50am - Original Strength and Primal Move - 45 minutes (extra time with the foam roller, lacrosse ball on the traps)

7:35am - 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

7:50am - Training session - Focus on superset PR 24kg / RR 24kg, 2H SW 40kg

TGU 24kg, 2+2

5X of the following superset:
PR 24kg, 5/5
RR 24kg, 5/5

(short interruption during 4th set for kids, about 10 mins)

2H SW 40 kg, 10 minutes, 10 on the minute (100 reps)

8:40am - Complete

Notes -  This is a deload week, after a 3 week pretty intense strength cycle.  I did not want to push too hard either after doing running / pull ups and push-ups late Sunday afternoon.  With that said, I felt good today aside from a little tightness in my L upper trap, which came on a bit in the early morning, I know that is from the pull-ups / push ups combo, just have to get used to that.  Decided early on to go with the 24kg for presses, a weight I can really, really handle now, and do 5 sets up 5 and just really focus on getting super tight and getting great reps in.  Mission accomplished, the pressing felt great on both sides, L trap did not come up really at all after getting overhead with the TGUs to warm up.  Really like renegade rows as well, that movement really teaches getting tight and this is a great skill for me to work on.  I read a blog post by Andy Bolton on the SF web site a little bit ago about how simply getting tighter will bring instant strength gains and it is totally true.  I squeezed the shit out of that bell today on the presses and it felt small in my hands.  Awesome feeling.  For heavy swings I went with the 40kg, dropping down from the 48kg.  Really fund to see these feel super easy, I mean really easy, no problem at all.  I am looking forward to getting to that weight for 1-hand swings.

2/16/14 Sunday February 16, 2014 (interval running / pull-ups / push-ups)

Got going late Sunday afternoon, just the way it worked out.  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.  Weather was beyond shit, rainy, with huge side winds.  That follows up running in the snow last weekend, what can I say, I am a bit out there.  It was ok though.  Body felt good.  Did notice R ankle tightness for several days, and it loosened up pretty well right away after getting started, so that was good.  Pull ups felt strong, better than last week, just working on staying tight.  Push-ups were fine, did those on an elevated bench again and not completely horizontal because the ground was muddy everywhere.  Have to keep working on keeping that R tricep / elbow / forearm nice and loose.  Did plenty of lacrosse ball release on it late Sunday night, felt really good, it always responds pretty well to this, just have to keep at it.

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.