8/27/13 Tuesday August 27, 2013 (TGUs)

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 TGUs

Warm up -

28kg, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:40am - Complete

Notes -  I felt pretty good after yesterday's session, body responding much better than last week.  As a result I decided to use the 28 kg this morning instead of a 24 kg.  Great choice.  The 28 kg is feeling like the 24 used to, and that is just sweet.  Doing a couple of reps without setting the bell down is a good challenge.  I had to take a minute or two rest after finishing the first set on both arms, before getting into the second set.  All the reps felt very strong.  Weakest technique point is rolling to elbow on the R side (bell in L hand) which has been the case.  Just have to remember to lock the hell out of the L elbow and really fire the R lat to go into the roll to the elbow.  

8/26/13 Monday August 26, 2013 (28 kg complex)

6:55am - Original Strength, Primal Move drills - 40 minutes (some extra time here needed for lacrosse ball and foam rolling on the traps, lats - still tight in those spots from last week's strength work)

7:35am - 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

7:50am - Training session - Single bell 28 kg complex

Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, 5/5 alt L, R

3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 10 reps (15 last week)
28 kg FSq, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
28 kg C&P, 3+3 reps (4+4 last week)
28 kg 1H SW, 5+5 reps (8+8 last week)
24 kg SN, 5+5 (same)

This took about 30 minutes to complete including the rests between each movement / round.

To add it up that is 3 TGUs per side, 30 (45 LW) 2H SW, 9 (12 LW) FSq per side, 30 (48 LW) 1H SW per side, 9 (12 LW) C&P per side, and 15 SN per side.  This is dialed back from last Monday which was extremely tough, on the advice of Kevin (I was actually supposed to do less than this but after 1 round I felt great, and wanted to do more.  After 2 I felt completely fine and said what the hell let's do 3).

8:30am - Complete

Notes -  So this was less work than last week but noticeable improvement in form on several lifts and also never really felt close to failure on any lift, whereas I was feeling that last week.  Particularly noted that the C&P were better this week; that 4th rep last week I think drained me quite a bit.  Snatches were much stronger this time around given the practice from Friday last and as well that I just had more in the tank here.  I am noticing a tendency to overgrip on the R hand so just really focusing on the open hand at the top of the lockout on my R SN to ensure I am not overgripping the entire movement and just giving that some rest.  I had to do a ton of lacrosse ball work on the right tricep and forearm throughout the weekend due to the grip intensity of the work last week.  Fortunately the tric and forearm had really responded to that recovery work and it all felt very good during today's training.

8/23/13 Friday August 23, 2013 (24 kg SN 4/4 on the minute for 12 mins)

7:25am - Original Strength, Primal Move drills - 30 minutes

7:55am - 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

8:10am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg

Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 12 minutes

Total reps in 12 minutes - 48 per arm, 96 total

8:35am - Complete

Notes -  Very efficient work set.  That is definitely the most reps I have ever done SN the 24 kg, and it was not a problem. Was it hard at the end - a bit, but that was primarily due to grip issues eg a callous below my right middle finger that was getting irritated.  The snatches felt strong and I noticed my pace was even throughout every set all the way through, taking about 30 seconds for the 4/4 and then having 30 seconds for rest, so work rest ratio was about 1:1.  Filed down that callous this evening and I need to stay on top of those and keep the callouses particularly trimmed down before a snatch day.  

8/22/13 Thursday August 22, 2013 (2H SW heavy)

6:45am - Original Strength, Primal Move drills - 75 minutes (lots of interruptions from kids, I was also feeling exhausted and just not moving quickly in any way at all)

8:00am - 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

8:15am - Training session -2H SW, heavy

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 150 reps, that is up from 110 one week ago doing the same bells.  Pushed up to 10 rep sets from 5 last week.  10 rep sets is my favorite length for swings.

2H SW 24 kg, 10

4X:
2H SW 32 kg, 10
2H SW 36 kg, 10
2H SW 44 kg, 10

1X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 10

150 reps total.

8:40am - Complete

Notes - 150 reps total in 15 minutes.  Given how exhausted I felt to start the day this was a lot more than I would have thought would get accomplished.  All of the swings felt very powerful and I was pretty pleased to be able to do solid sets of 10 with the 44kg.  The damn thing is heavy no doubt but I feel confident swinging it.

8/21/13 Wednesday August 21, 2013 (DB 24 kg complex)

7:25am - Original Strength, Primal Move drills - 30 minutes

7:55am - 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

8:10am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB 24 kgs Complex - 20 minutes timed

Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Got 2X of the following at the end:
DB CL, 3
DB PR, 3
DB Sq, 2 (could not get that last sq rep on the last two sets)

33 cleans, 33 presses, 31 squats (all doubles).

I did 5 sets in 8 minutes, got interrupted for about 10 minutes by the kids, and then resumed and did 6 sets in the final 12 minutes for a total of 11 sets (minus the last sq rep on the last two sets).

8:45am - Complete

Notes -  Wow.  This....was...tough.  Humbled by the kettlebell yet again.  I got a lot of great reps in here, this was extremely difficult.  At 8 minutes when I got interrupted I was literally huffing and puffing - went out to fast and was not taking enough rest between sets.  This is an amazing complex that really really accumulates the fatigue factor.  Those squats were really pulling me forward and I was resisting with everything I had.  I did not want to get in bad reps so I dialed back the 3rd rep on the last two sets as I really could have started to strain on my left wrist / forearm (weaker spots that I am gradually shoring up, but they are some of the first things to go).  I got in some good lacrosse ball work during the day after this session and will do some more tonight, focusing on the triceps and then down the outer part of the elbow and forearm, hitting all the trigger spots.  Recovery during this strength cycle is going to be extremely important so that I can keep going (that and eating a ton of food - my appetite is raging).

8/20/13 Tuesday August 20, 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, 2X 2+2 (2 reps, set down, 2 reps, set down, 2 reps, set down, 2 reps, set down)

7:30am - Complete

Notes -  After yesterday's extremely hard training session, even after decent sleep and a lot of foam rolling and mobility drills on Monday night, as well as a bunch of lacrosse ball work on my triceps and forearms, I was feeling it today.  I kept it to the 24 as a result and just did a couple of quick but solid reps after taking my time with the warmups.  Got in some more foam rolling as well and after finishing my body actually felt pretty good.

8/19/13 Monday August 19, 2013 (28 kg complex)

9:00am - Original Strength, Primal Move drills - 60 minutes (lots of extra time, reps, did not rush, I had the day off from work so I slept in.  Really felt like I needed the recovery time after driving to Portland Friday for my birthday, back Saturday, working for 3-4 hrs in the yard on Sunday in the sun, etc.)

10:00am - 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

10:15am - Training session - Single bell 28 kg complex

Warm up -
TGU 16kg, 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R

3X the following, done in circuits.
28 kg TGU, 1+1
28 kg 2H SW, 15 reps
28 kg FSq, 4+4 reps
28 kg 1H SW, 8+8 reps
28 kg C&P, 4+4 reps
28 kg 1H SW, 8+8 reps
24 kg SN, 5+5

This took about 40 minutes to complete including the rests between each movement / round.

To add it up that is 3 TGUs per side, 45 2H SW, 12 FSq per side, 48 1H SW per side, 12 C&P per side, and 15 SN per side.  That is a lot of work.

11:00am - Complete

Notes -  Holy smokes I think this is the hardest kettlebell training session I have ever had.  Most of my training lately has been in the 20-30 minute range max, but this simply was harder and took longer.  I gave Kevin some feedback largely noting that I had some grip fatigue and sweaty hand issues that made the last couple of reps difficult.  I felt I had the strength to do this, which was pretty awesome to be doing everything with a 28 except the snatch.  I felt I had a lot of good reps.  Had a clean get away from me, and a couple of snatches though, and I was not happy about that.  When doing a long circuit like this, I am recognizing that you have to slow down enough to focus 1 rep at a time.  Quality must always be the priority.  Knowing I was trying to hit a number I think was at times problematic when I simply just needed to make sure the next rep was high quality.  This is a mental focus I will work on since most of my work is generally in very short sets.  Because of the way this was put together, it felt like one long set but really each movement was discrete and I need to keep that in mind.  I am going to aim for the same volume next time and try to improve the time and quality of all reps.  Definitely not going to increase the volume until this is dialed in better.

Also going to buy some wristbands for sweat, and some chalk, on Kevin's advice.