1/8/14 Wednesday January 8, 2014 (DB 24kg complex, SN 20kg 5 mins / 100 reps)

6:25am - Original Strength and Primal Move - 30 minutes

6:55am - 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

7:10am - Training session - Focus on DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps

TGU 24kg, 2+2

GSq 24 kg, 10

DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP

Started, did 1 full set, my kids woke up, so I got them settled then decided to re-start the clock fresh for 15 mins.

Then got 12 sets total in 15 minutes - 24 DB CL, 12 DB PR, 36 DB SQ total (PR) (11 sets last week)

SN 20 kg 10/10 each minute for 5 minutes (100 reps total) without setting the bell down (PR)

7:45am - Complete

Notes -  This was tough, tough business today.  I did get PRs in both work sets, the armor building complex and the snatching, so in that sense, cool day.  But I had to push very hard for this and it was not easy.  Particularly with the snatching I determined going into it I was not going to set the damn bell down, and I didn't, so that was a major achievement.  I think it took me at least 10 minutes after the set to fully catch my breath.  I went pretty evenly, noting I did 10/10 in about 45 seconds and then would try and pause at lockout for several seconds, stalling time, in later sets I would take a few swings back and forth between hands or rest in lockout, and then resume.  I finished with about 15 seconds to spare.  Had I gone all out to get the 100 swings I think I would have done it in sub 4 minutes, possibly quite a bit below 4 minutes.  I was also being pretty careful with potential hand issues from a small blister I picked up yesterday on my ring finger on the R hand, down by the where the finger meets the hand. Covered it up and also decided to use the cut-off socks on the hands for snatching.  That seemed like a good idea, kept things ok with no further issues.  I prefer not to use those generally but I still felt like I had good control of the bell today.  Need a big day of recovery tomorrow before snatching the 24kg on Friday.

1/7/14 Tuesday January 7, 2013 (2H 48kg SW)

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 2H SW 48kg

TGU 24kg, 2+2

2H SW 24kg, 15

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

7:45am - Complete

Notes -  Tough going today.  I got it done though.  Probably a little lack of recovery from a big press day yesterday, pull-ups on Sunday, not great sleep in between.  Got a little blister/tear as well on my R hand, 3rd finger where finger meets the hand - weird spot, it was the result of trying to overspeed the bell and keep the power up.  That damn thing is heavy!  Pretty minor, don't think it will hold me up, going to cover with a little super glue and keep it under wraps.

1/6/14 Monday January 6, 2014 (DB SS PR 24kgs, 1H SW 32kg)

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

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

Arm bar 12 kg, 1+1

8:15am - Training session - Focus on DB SS PR 24 kgs, 1H SW 32 kgs

TGU 20kg, 3+3

DB DL 32kgs, 5 2X

DB SS PR 24 kgs, 15 minutes timed, AMRAP - did 4/4 x 8, 3/3 x 4, total of 44 reps per arm (last week 9 sets 4/4, total of 36 reps per arm)

Rest 5 full minutes.

1H SW 32 kg, 5 minutes, 10/10 on the minute (100 reps)

8:45am - Complete

Notes -  I was really pleased with the improvement today in one week on the DB SS PR, I increased the work capacity by almost 20% compared with last week.  I maintained very good form throughout the timed set of 15 minutes.  After 8 sets of 4/4, I was at the 10 minute mark, and decided to drop down to 3/3 to ensure I did not get close to failure and made all of the reps.  That was a good call and it allowed me to get good presses all the way to the end. I used my glutes more this week, which helped the presses, and also tried to squeeze the hell out of the handles on the press.  I really like the DB SS PR.  After completing the set, I could tell I was quite fatigued in my left arm, trap etc. - that is my less strong arm.  Certainly no pain, but probably after doing the pull-ups yesterday and then the focused pressing session, that was pretty hard work.  I thought I would do some active recovery before doing 1H SW with the 32kg, so I rested 5 full minutes, shaking out tension, and then hit the 5 minute sets of the 1H SW with the 32kg.  No problems whatsoever.  Great stuff.  

1/5/2014 Sunday January 5, 2014 (4 mile run, interval 4 sets of P/U x 5)

OK so I did my first "StrongFirst Roadwork" inspired training session today at Greenlake.  Ran 10 minutes, nasal breathing, stopped and did 5 pull ups on rings, dead hang full lockout at the bottom of each rep, and did this 4 times - 40 minutes of running, 4 sets of P/U x 5 for a total of 20 P/Us.  This was consistent with Kevin's suggestions to start.  I will say I had a few observations.  First going into the running I had been feeling really, really good in the ankles and arches but did notice a strange soreness in my R ankle Saturday morning, which carried over to Sunday.  I was racking my brain trying to figure out what that might be from and I suspect it was actually from dragging the kids up and down the tubing hill at Snoqualmie on Thursday.  I was in some snow boots, it was slippery and awkward.  I then snatched on Friday.  That R ankle has been the somewhat tender one in the past and I have had to work the mobility much more diligently than on my L ankle.  So with that said I tried to stretch it out a bit before the run, it felt ok and I went for it.  It never really "bothered me" significantly on the run today but I did notice it at times, whereas last week did not notice anything at all, ankles and feet felt the best they had in months.  Something to watch for and see if it gets better.  As to the pull-ups, frankly every single rep was easy until the very last rep on the last set - so I think that was about exactly the right amount of work to start with.  I will probably stay at this exertion level until Kevin suggests doing more, but I don't think that is really the point of this "roadwork".  Greasing the groove again just a bit with a pull-up motion, and on rings which I think is a little more challenging then with a bar, is all I am really looking for at this point, not trying to push the pull-up numbers per se.  Also I did not raise my legs at all on these, which I did last week, which made it very hard.  Decided just to do strict pull-ups today and see how recovery goes tomorrow which is a press day with the KBs.  One other interesting thing is that after doing the pull-ups when I went back to running again, I somehow felt lighter on my feet, it was a weird phenomenon and not what I was expecting.  Perhaps the stretching out of the pull-ups and releasing some tension on my spine etc. is the opposite of the effect of running, so it was a good tonic.  Kevin and I will discuss.  In any event it felt great and it was a lot of fun to get in some pull-ups again.

1/3/14 Friday January 3, 2014 (32 kg TGUs, 24 kg SN 6/6 9 mins)

10:30am - Original Strength and Primal Move - 40 minutes (extra lacrosse ball work on forearms)

11:10am - 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

11:25am - Training session - Focus on 32kg TGUs, SN 24 kg 6/6 9 mins / 108 reps

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32 kg, 1+1, 3X (PR)

GSq 32 kg, 10

SN 24 kg for 6/6, on the minute, 9 minutes - 108 reps

12:00pm - Complete

Notes -  This went very well.  I had worked a lot harder on a "day off" yesterday after taking the kids up to Snoqualmie for tubing, where I ended up dragging them up the tubing hill 8 times, which was a lot of work primarily on the forearms (the kids sat in the tube while I dragged them up holding onto a rope).  I hit a PR today with the 32kg for TGUs, getting 3 reps.  My last rep on the L though sucked with my ground leg (L leg) coming totally off the round on the roll to elbow).  On that side for some reason I have trouble rooting that L leg into the ground on the roll to elbow.  On either side on all aspects of the TGU, that seems to be my weakest part and I am not quite sure why.  I held the bell very steady the whole time and was not in danger of dropping the bell or missing the lift, but I was pissed, it was a shitty rep.   Come to think of it I should have lowered the bell and started over and gotten a good final rep out of that side.  I will have to do that next time.  My next and final rep on the R went well.  As far as snatching goes this is the most comfortable and confident I have felt with the 24kg in some time.  No hand issues on all, callous on the R hand middle finger is something I have been taking care of.  I feel better on the snatch, keeping the bell close on the ascent and really pulling it up to lockout with as little wasted movement as possible.  Good stuff for certain, I like where this is going.

1/2/14 Thursday January 2, 2014 (OS/PM, tubing at Snoqualmie)

8:15am - Original Strength and Primal Move - 30 minutes

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

Arm bar 12 kg, 1+1

9:00am - Complete

Notes - Took the kids up to Snoqualmie Summit where we did tubing for 90 minutes. Great fun.  However some hard work for me as I dragged them up the mountain 8 times in the tube, so my grip and forearms were pretty toasted.  I am going to have to work the lacrosse ball some to prepare for snatching the 24kg tomorrow.  Not the best timing ever, but I feel fine, and some lacrosse ball work should help.

Wednesday January 1, 2014 (DB 24 kg complex, SN 20 kg 5 mins or 100 reps)

6:45am - Original Strength and Primal Move - 30 minutes

7:15am - 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

7:30am - Training session - Focus on DB CL / PR / Sq 24 kgs complex, SN 20 kg for 5 mins / 100 reps

TGU 24kg, 2+2

GSq 24 kg, 10

DB 24 kgs "armor building" complex - CL 2, PR 1, SQ 3 for 15 minutes, AMRAP

Rested for 5 or so minutes, hung out with my daughter, then resumed

Got 11 sets total in 15 minutes - 22 DB CL, 11 DB PR, 33 DB SQ total

SN 20 kg trying to go 10/10 each minute for 5 minutes (100 reps total) without setting the bell down

Ended up going 10/10, 10/10, 10/10 set down with 2:20 left, resumed at 2:00, 10/10, 10/10 finished with 30 seconds to spare.

8:05am - Complete

Notes -  Great stuff.  This was one of my favorite training sessions in a long time.  Yes I love the armor building complex, and yes I love snatching particularly the 20 kg because I can handle it a whole lot better than the 24 kg right now, and it gives more resistance than the 16 kg which I just whip around at this point (well in my rep range of 100-200 snatches - I know obviously if I went higher I would look like a jackass).  The reasons for loving today though are more subtle.  The technique is better.  My cleans are better.  My presses go up easier.  My squats are better.  My snatches are more consistent, I feel smoother.  OK perhaps the weights are not that different than what I have been lifting but the density is increasing - I can get more done, in less time, more efficiently, and it does not leave me as gassed as it used to.  Body is feeling good, I need to keep focusing on mobility, managing stress, really do need to dial in the sleeping much better, eating is very clean, lots of good whole foods.  Body composition is changing as well which is cool.  I am not sure what to attribute that to in terms of any one thing, it is probably a combination of everything coming together, trying to be consistent, not trying every new exercise under the sun but really just trying to get better at a handful of things.  I am excited to train, really motivated which is not new to me per se as I do love training, always have, but this is really starting to feel more and more like practicing a skill or a series of skills, and that is so cool.