5/18/14 Sunday May 18, 2014 (S&S - 28kg 1H SW, TGUs)

3:00pm - Original Strength and Primal Move - 15 minutes

3:15pm - Kettlebell warm up

1/2K halos - 12kg, 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 12kg, 3+3 with press

3:30pm - Training session - Focus on S&S - 28kg 1H SW, TGUs

28kg 1H SW, 10/10 on the minute for 5 minutes

100 SW

28kg TGU, 1/1 x 5 goal of under 10 minutes, took 8 mins and 5 secs

3:50pm - Complete

Notes -  Training on a Sunday due to work trip to OKC tomorrow morning, returning late Wed.  Back off / deload week, so Simple and Sinister is in order.  Decided to go with the 28kg and see how I would do.  It has been about 3 or so weeks since I last did S&S for a week.  I have to say after today I realize, I am really starting to "own" the 28kg bell, which is just awesome.  Nearly got the TGUs done in under 8 minutes, that is a massive improvement on what I was doing 3-4 weeks ago where I was just barely hitting the 10 minute mark.  Really pleased, really very pleased.  These reps were very strong.  I am looking forward to testing this with a 32kg soon.  I have done 100 1H SW with the 32kg in under 5 minutes several times, not worried about that, but will be curious exactly what I could accomplish on TGUs.  I will talk to Kevin about continuing to work in a lot of 32kg TGU because I really want to get comfortable with time under that weight, in a lot of movements really. I want to be snatching that thing this summer, want to be doing heavy pressing with it for reps, possibly doing some double work with the 32kgs, front squats possibly.  Not sure if I am overreaching but for 1 heavy day per week, I feel like I am close, very close.

5/16/14 Friday May 16, 2014 (TGU practice, 48kg 2H SW for 10 mins)

6:10am - Original Strength and Primal Move - 40 minutes

6:50am - 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 12kg, 3+3 with press

7:05am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins

Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations

Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5

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

In between the beast swings - 7 total sets of 5 explosive push-ups - on the minute with 3 breaks, wanted 10 sets but didn't get there - up from 5 sets last week

7:45am - Complete

Notes -  This was a good day.  And so the 3-week cycle has concluded.  I am definitely better at TGUs and have improved the issues on my L side with the roll to press.  I am pleased.  Beast swings got more powerful, more crisp.  I am noticing that I am recovering better between training sessions as well.  I have been putting on some weight in my arms, shoulders and my glutes, and it is good weight.  Body composition is improving.  This has been a good run for me in this cycle.  Going to do S&S on Sunday with a 28kg, then hit the road for work for a few days, coming back late in the week for some S&S and then training with Kevin a week from today.  

5/15/14 Thursday May 15, 2014 (SW variations)

7:00am - Original Strength and Primal Move - 30 minutes

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)

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

7:30am - Training session - Focus on 24kg SW variations

2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

7:40am - Complete

Notes -  Not much to say, just needed to get this done.  Grip was a little fatigued from heavy snatches yesterday.  Body feels pretty good all around though.

5/14/14 Wednesday May 14, 2014 (28kg circuit, 28kg SN ladder)

8:30am - Original Strength and Primal Move - 30 minutes

9:15am - 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)

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

9:30am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders

3x:
28kg SL DL, 5/5
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5
28kg 1H SW, 10/10
Around the world plank

28kg 1H SW to SN ladders

5x (up from 4x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN

30 swings / snatches per arm

10:15am - Complete

Notes -  Back from OKC, nice to get back to the KBs today and doing heavy snatches at that.  Traveling is brutal on the body, and I had like 20 hrs of travel time between Sunday-Tuesday so I am pretty tight.  Took some time to get warmed up a little extra sleep and taking the kids to school.  I did feel good during the training session.  Worked up a pretty good sweat on the circuit work, it is getting warmer outside.  Took my time with the heavy snatches, and got to my goal of 5 rounds.  It's not that many reps, but it is a very good hit to the body, and you really have to focus on having good technique.  I am very excited about this progress and can honestly see myself doing some snatches with a 32kg in the not-to-distant future. At one time I would have thought that would be absolutely crazy.  It is cool to see the progression of strength over time, just measured, consistent practice and pretty soon you are able to do something that you didn't realize you could do.  

5/13/14 Tuesday May 13, 2014 (brisk walk in OKC)

Took a 40 minute brisk walk in the morning in OKC - felt pretty good to just get out and walk.  I think it reset some of my joints and helped with the tightness that sets in from airplane travel.

5/12/14 Monday May 12, 2014 (interval running / push-ups / pull-ups)

In Oklahoma City for work today. Very little sleep the last few days, body is pretty tight from flying traveling 11 hrs to get here from Seattle.  Particularly the overhead position.  I did my best to get mobilized in the hotel gym this morning, and then it some intervals between the treadmill and pull-up bar as follows:

2 min run, SL DLs 5/5, Fighter Program pull-ups for the third week (sets with reps 5/4/3/3/2, up from 5/4/3/2/2 last week), 5 push-ups
x 5, ending with a 2 minute run

Total of 12 minutes running, 25/25 SL DLs, 17 pull-ups, 25 push-ups

Felt fine today by the end, certainly was nice to work up a decent sweat and it didn't take me much time, really only probably got in about 1 1/2 miles running, but moved quickly with no rest at all between each exercise.  Thinking about what I might do tomorrow, may just doing some sprints outside, and mix in some more push-ups and other bodyweight movements.  Depends on the weather probably.  It's raining here.

5/10/14 Saturday May 10, 2014 (DB 24kg Moving Target Complex)

8:30pm - Original Strength and Primal Move - 30 minutes

9:00pm - 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 12kg, 3+3 with press

9:15pm - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ)

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10

DB 24 kg Moving Target Complex:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

Took about 16 minutes.  Total of 16 DB CL / DB PR / DB SQ

30 sec rack walk DB 24kgs

9:45pm - Complete

Notes -  So, I never train with KBs on Saturdays.  Ever.  I am flying to OKC very early Sunday morning (Mother's Day - not the best timing) for work.  Coming back very late PM Tuesday.  Training today allows me to keep Wed morning as my 28kg snatch day for the last session of the 3-week heavy cycle.  Next week will be a deload week which is perfect as I have another trip to OKC and won't get my hands on the bells much that week.  Body felt really good today, those presses were flying up.  Good squats, and got some very good cleans, particularly on the last sets with the reps on the clean.  This was great.  Going to look to do some pull ups and running in OKC, and some light KB work.  There is a gym near our hotel that has some stuff and I will try to hit it one of the days I am there, and probably take a long walk the other day.  Good to mix things up once in awhile.