8/12/13 Monday August 12, 2013 (PR 24, 2H SW 24)

7:00am - Original Strength, Primal Move drills -  1hr 45 minutes (some extra work with the lacrosse ball on the glutes, I did some chores and other things during this time as well.  Body did not feel good at all waking up, didn't sleep particularly well even though I slept in a bit.  Very very tight in the right lat, tricep, hip, knee, and ankle.  Just really needed a long warm up to feel ready to train.  I did  feel good eventually and powered through.)

8:45am - 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

12kg arm bar, 1+1 

9:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)

PR 24kg, 3+3, 7X (same as last Monday, did this in about 9 minutes, and it was extremely easy)

Decided to add a bit of extra work and see what I could do.

C&PR 32 kg, 1+1, 3X (3 easy singles each arm, went up no problem at all)

CL and DB PR 32 kg, 1X (a single with the doubles, went up no problem at all.  Not easy, but a very strong grind rep)

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me less than 7 minutes, about a minute faster than last week which was good.  Reps felt strong, I was not gassed at the end and had something in the tank which was unlike last week and I did a little more work this week on the pressing.

9:45am - Complete

Notes - This was an excellent session particularly in light of how long it took me to warm up.  The body just did not feel great this morning.  I have been starting to try and dial in my diet just a bit here over the weekend primarily going with less sugar and I may have to deal with some ramifications here in the short term, I suspect that is part of what is going on.  But the end result of this tightening up will be good.  I have been eating a ton due to the kettlebell work and I think just tightening up the diet here and there is going to lean me out even more body-composition wise, which would be good, without losing weight.  I don't need to lose any weight - at about 190 lbs give or take which is a great weight for the strength training I am focusing on.

8/9/13 Friday August 9, 2013 (SN 24/20/16 drop set)

7:15am - Original Strength, Primal Move drills - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12 kg arm bar, 1 L , 1 R

8:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 4X of the following, took about 17 minutes (up from 3X and 14 minutes last week, 138 reps)

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 17 minutes - 92 per arm or 184 reps total

8:30am - Complete

Notes -  Great session.  This is the most snatching I have ever done and seemed to hold up very well.  Hands got pretty sweaty on the last set on the heavy 24 but I was able to keep form and finish the set well.  It is amazing how light the 16 feels now after snatching with the 24, even with very low rep sets.  Cool stuff.

8/8/13 Thursday August 8, 2013 (2H SW)

6:15am - Original Strength, Primal Move drills - 45 minutes (interruptions for kids waking up)

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
12 kg arm bar, L/R

7:15am - Training session -2H SW

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

Timed set - 15 minutes, got 255 reps, this was a clear PR and up from 200 the last time I did this (about 2 weeks ago).

2H SW 24 kg, 15 - 4X
2H SW 28 kg, 15 - 4X
2H SW 32 kg, 15 - 4X
2H SW 36 kg, 15 - 4X

2H SW 24 kg, 15 - 1X

7:45am - Complete

Notes - 255 reps total in 15 minutes.  A PR and these reps were strong.  Really felt the lat engagement at the top of each swing.  I think 300 reps in 15 minutes is well within reach.

8/7/13 Wednesday August 7, 2013 (DB 24kgs complex)

6:45am - Original Strength, Primal Move drills - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:30am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

6X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Got this done in just barely over 8 minutes, so did not take a lot of rest.  It was the same amount of volume as last week (thought it was more but after checking my log last week was 6X) so I decided to add in the following:

DB CL 32kgs, DB SQ into DB PR - 2X

Those were tough but the reps were really good.  It is awesome to be able to strongly clean, squat, and then press that amount of weight (155 lbs) overhead.  It would be pretty sweet to get to body weight on that complex which for me would be a couple of 40 or 44 kgs.

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

8:00am - Complete

Notes -  Good session.  No major observations other than just watching some forearm tightness,did some more lacrosse ball work this morning on both of them.  I think both of my elbows and forearms could probably use more rest .  I think the real issue is not too much work but rather insufficient rest and recovery.  Nutrition has been very good and I am eating like a horse and packing on muscle as body composition is noticeably changing.  

8/6/13 Tuesday August 6, 2013 (TGUs)

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

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

7:15am - Training session - Focus on TGUs

Warm up -

24kg, 2 L, 2 R - 2X (4 reps each side)

7:30am - Complete

Notes -  Punch the clock workout - just what the doctor ordered here.  Reps were very strong. Was very, very tired this morning.  Didn't fully recover from the training session yesterday or just somewhat lacking on quality sleep.  I need to get a couple of good nights of sleep in.  Noticing a little bit of forearm tightness and have to work the lacrosse ball and a few other things to get these loosened up a bit.  Will do it.

8/5/13 Monday August 5, 2013 (PR 24, 2H SW 24)

6:00am - Original Strength, Primal Move drills - 45 minutes (some extra work with the lacrosse ball on the glutes)

6:45am - 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

12kg arm bar, 1+1 

7:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10

PR 24kg, 3+3, 7X (bumped up from 5X last Monday, did this in under 10 minutes)

Tested after this and got a single PR L/R with the 32 kg.  Easy.

DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me just over 7 minutes, basically the same as last week.  I was pretty gassed and needed more rest between sets than I anticipated.

7:30am - Complete

Notes - Good workout, very time efficient, a lot of work done in 30 minutes.  Presses felt very good, easy, no where near failure on these.  Put the 32 up for a single again very easily with both arms.  Tried to work on staying tight and engaging and pressing from the lats.  I was tired on the swings but that was probably from the higher pressing volume.  The reps were very strong and felt powerful.  

8/2/13 Friday August 2, 2013 (Snatch drop sets 24, 20, 16)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12 kg arm bar, 1 L , 1 R

7:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1 (have not gone this heavy in some time, felt great)
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 3X of the following, took about 14 minutes

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 14 minutes - 69 per arm or 138 reps total

7:30am - Complete

Notes -  This was a cool session.  The SN felt good, and I felt like this was the right amount work to cut it off at 3 sets given the week I have had and a decently hard session just the day before doing DB 24 work.  Good stuff again.