11/1/13 Friday November 1, 2013 (training with Kevin)

Checked my training log and I last trained with Kevin on Friday October 4 - it has been 4 weeks.  8 weeks since I had a training accident to my right wrist / forearm, and after getting through that with a back off week or two, man it has been a productive run for training.

Before meeting Kevin at 6:30am I did about 5 quick minutes of my standard kettlebell warm-up minus arm bars.  Body was feeling pretty good.  I slept in and was not as warmed up as preferred but it was ok.

6:35am - Training session with Kevin.  We did some basic primal move and then got into things.

We did some TGUs, 16, 20, 24, really working on locking out the elbow.  This is something that just needs constant attention from me, primarily just due to being somewhat tight in the thorasic area, traps, etc. I am WAY less tight than in the past but with overhead pressing and other movements, and just frankly added bulk in those areas plus the shoulders, I have to keep focused on getting to lockout and keep it there.

We did a few goblet squats with the 24, and then got into 1H SWs with the 24 and then the 32 as Kevin wanted to see how I was doing.  Lots of improvement with the 32 has been experienced over the last month and it feels strong.  We worked a bit on making sure I get a deep hip hinge on each rep as snatching can tend to take some of that away and people drop into more squatty swings which you don't want.  Kevin did not think this was a big issue for me but just a reminder needed there.  Plus deep hip hinges make for snappy swings, more float, and thus stronger reps and the ability for more reps.

We then did some PR with the 24, 28, and then the 32.  Set of 3 with the 24, 2 with the 28, and then some singles with the 32.  I was getting the bell up on the 32 without major issues but it could have been more efficient.  We worked on a very useful cue for me and that was after cleaning, DO NOT let any breath out.  Keep the tension and then press the bell and get the exhale on the press.  With heavy 32 cleans Kevin noticed I was leaking a little tension by taking a breath after the clean.  After we eliminated this, the bells went up much easier and stronger.  We also worked on some cues to get the bell in a more vertical position with the forearm in the clean (a "wider" clean at the top of the shoulder so to speak), so I was in the position to press with no wasted movements.  This was a little different and I will have to groove this, but it will be a technique improvement.

I believe I may have the cue now that is going to get me to a 36 kg press, towards the ultimate goal of pressing 1/2 bodyweight, the 44.

We then worked a bit on tall kneeling presses with the 16 kg, something we are going to use to help groove that clean to press position.  Felt great, I love those, an old Ross staple.

We finished off by snatching the 24kg with some sets of 3, 6, 9 reps on each side, just practicing the snatch.  Kevin liked what he saw and the snatch will continue to be a staple of training for the next several weeks.

In between all of this we talked various training tips etc. as well as SFG vs. RKC certs.  SFG wins as expected...:)

8:00am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts as it always is.  Here's to more progress---

10/31/13 Thursday October 31, 2013 (TGUs, 2H SW 44kg)

6:20am - Original Strength and Primal Move - 25 minutes

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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, 44 kg 2H SW

TGU 24kg, 2+2
TGU 32kg, 1+1 (PR)

44 kg 2H SW, 5 4X
44kg 2H SW, 10 3X

50 total reps

7:15am - Complete

Notes -  Solid, decided to TGU with the 32 kg to see how it felt.  Damn thing felt heavy but I think that was partially due to a lot of work yesterday.  Swings with the 44kg felt great.  Just a little work, get ready to train tomorrow with Kevin.

10/30/13 Wednesday October 30, 2013 (DB SQ, DB SW 24 kgs, SN 16 kg volume)

8:00am - Original Strength, Primal Move drills - 25 minutes 

8:25am - 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

8:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins

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

Superset 5X:
DB SQ 24 kg, 5
DB SW 24kg, 10

This took about 13 minutes - was able to cut it down 2 mins from last week.

16 kg high volume SN, 7 minutes, 225 reps PR!!
(20/20, 20/20, 15/15, 15/15, 15/15 - 170 reps at 2:00 left, set bell down, rest 30 secs, then 10/10, 10/10, 5/5, 3/2)

Last week - 170 reps (20/20, 20/20, 15/15, 10/10 (130 reps set the bell down - 2:17 left), 10/10, 10/10) (PR by a lot - 150 was previous max)

9:20am - Complete

Notes -  Well what a day.  Sometimes you just have good days.  I did not set my alarm appropriately and woke up a little before 8am, so lots of extra rest.  Fortunately I had time today and that was not a problem.  I felt very strong with the DB SQ and DB SW work.  Just noticing little technique improvements, bells feel lighter, more powerful cleans on the SQ, more powerful and even swings on the SW, things like that.

As for snatching I am not sure what to say. I surprised myself.  After the doubles work I took probably 5 minutes of rest to gear up for the snatching and then I just hit it.  I was completely gassed at 2 minutes left but realized that for the SFG snatch test the length is 5 minutes, and I just hit 170 reps in 5 minutes.  True this is with a 16kg and you need 100 reps with a 24 kg for the SFG, but I have to say for absolutely certain I can get 100 reps with a 20kg in 5 minutes, no issue.  I did clearly notice my breathing on the snatch could use improvement.  My inhale on the backswing is not quick enough and that leads to an exhale on the snatch that is delayed until close to lockout.  I need to be getting the exhale going to help with the hip snap and ascent of the bell, so much quicker.  Something to discuss with Kevin and try to work on.  It is little things like that which will help me be efficient with a much heavier weight, the 24 kg, which is a real challenge to snatch for higher reps.

10/29/13 Tuesday October 29, 2013 (PR 28 32, DB SL DL 12 kgs)

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
12kg armbars - 1 L, 1 R

7:00am - Training session - PR 32 kg, superset DB SL DLs 12 kgs

Warm up -
TGU 24 kg, 1+1

PR 24 kg, 2+2

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1

32 kg 1+1

DB SL DL 12 kgs 5L, 5R

32 kg 1+1

7:30am - Complete

Notes -  This was a good day. Bell was moving very well on the presses, felt solid all around.  Had not done the SL DLs with any weight recently so it was good to get in a couple of sets with the DB 12kgs.  Didn't feel that the form was that great though.  I could use an additional day of practicing this movement, probably just keeping it with bodyweight until I feel that the movement is stronger.

10/28/13 Monday October 28, 2013 (DB PR 24 kgs, 1H SW 32 kg)

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 PR 24 kgs, 1H SW 32 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1
DB DL 32 kg, 5, single 5L, 5R alt

DB 24 kgs PR, 2, 3, 5 - 3X (took about 12 minutes with rest) (30 total reps) (this took 12 minutes the last couple of Mondays as well so no change in density)

1H SW 32 kg, 5 L, 5 R - 10X (50 reps each arm) (took a little under 10 minutes, same as last week)

8:50am - Complete

Notes - Body actually felt great today in the sense of no major tight areas, etc. and this is after spending the weekend in Vancouver BC including travel back and forth and running 9 miles on Saturday for Seattle 1/2 marathon training. I had a little extra time so I slept in a bit.  Going to bed I was sneezing and my throat felt a little funny, and I feel I probably have something coming on here.  I did not improve on the density of any of the lifts compared with last week, but it just "felt stronger" today.  Each successive session with the DB PR 24 kg work I have felt better and better with the cleans, technique on the press, keeping everything tight, and I know there are improvements because the bells simply feel lighter.  The same is true on 1H SW with the 32 kg.  Very strong swings, good hand transfers, no jerky movements.  I did feel my left trap tighten up a bit at the end of the presses and into the swings, but I noticed that waking up this morning and believe that has more to do with traveling all weekend and sleeping in a different bed than usual.  Lacrosse ball work is in order and I should be fine.

10/26/13 Saturday October 26, 2013 (9 mile run in Vancouver BC)

Visiting friends in BC and they let me get out for a run along the Seawall out of Yaletown to Stanley Park.  Amazing day, very beautiful.  Had some trouble with my arches being very tight, and I knew this was a possibility as the entire run was on concrete basically and I have been avoiding running on concrete as much as possible around my runs at Greenlake.  I will now incorporate a bit more concrete running just because I am going to have to condition my body for this a bit more otherwise the 1/2 marathon will be even harder than I know it will already be.  Also need to really work the lacrosse ball on my feet, and probably get a massage which will help.  I was able to soak in a hot tub after running which was fantastic and will really help with recovery I think.

10/25/13 Friday October 25, 2013 (2H SW 44kg, SN 24 kg 6/6 10 mins)

8:00am - Original Strength, Primal Move drills - 20 minutes (compressed)

8:20am - 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

8:35am - Training session - 2H SW 44kg, Snatch sets of 6/6 on the minute for 10 minutes with the 24 kg

Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg, 10

4X:
2H SW 44 kg, 5 (did 3 sets of 10 last week, wanted to change it up)
SN 24kg, 3/3

1X:
2H SW 44 kg, 5

SN the 24 kg 6/6 on the minute for 10 minutes.

9:05am - Complete

Notes -  I didn't quite get the snatching done in 10 minutes as I switched hands on my last set when the timer was off.  So I probably took 10:30 to get 60 reps.  This is an improvement of 6 reps though under the 10 minute mark from last week when I could only get 9 sets in for a total of 54 reps per arm or 108 reps total.  Today was 114 in 10 minutes with another 6 to finish for 120 reps total.  So some modest improvement.   I do think the technique is improving, I am using my hips more and more and the bell is moving quicker to lockout.  My groove on the R side has been steadily improving which is cool.  I have been starting each set though with the R and I am noticing that as I fatigue the L side loses some steam.  So next week I am going to start with the L and try and re-balance things out again.  Overall, good progress but I still find it hard to imagine hitting 100 reps with the 24kg in 5 minutes (SFG snatch test).  I am probably strong enough but technique needs refinement so I don't get so gassed.  I am just toasted at the end of these 10 minute sets.  I push it hard.