2/4/14 Tuesday February 4, 2014 (24kg SL DLs superset with SW variations)

6:45am - Original Strength and Primal Move - 15 minutes (abbreviated)

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

7:20am - Training session - Focus on super setting 24kg SL DLs, SW combos up to 100 reps

TGU 24kg, 2+2

2X of the following superset:

24kg SL DLs, 3/3
2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10

100 total SW reps

7:45am - Complete

Notes -  My body is feeling better and this was good stuff, particularly on the SL DLs. I MUST do this movement multiple times a week and with load is even better than body weight.  I literally had a spring in my step all day and some tightness I was feeling in my back and R leg has really alleviated.  I do not know why but the SL DLs are really, really good for my body.  I checked my training log and it has been nearly two weeks since I did these at all and longer with load.  This was my first time using the 24kg and it went well.  Very controlled motions, it was tough, but the reps were pretty good.  I can stay at this weight for awhile and just really try to hone the technique as it could be much better.

2/3/14 Monday February 3, 2014 (PR 28 kg / RR 24 kg, 2H SW 48kg)

6:00am - Original Strength and Primal Move - 45 minutes (extra time with the foam roller, lacrosse ball on the lats, glutes, quads, IT)

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

10 minute break as kids woke up

7:10am - Training session - Focus on superset PR 28kg / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

5X of the following superset:
PR 28kg, 3/3 (last week 24kg 5/5)
RR 24kg, 3/3

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

7:45am - Complete

Notes -  I took the weekend off from doing interval running / pull-ups for the first time in a month or so and that was a good call.  Found recovery pretty hard from last week's training, this cycle has stepped up the strength component.  Very busy weekend with the kids which included an unexpected trip to the ER at 11pm on Saturday night which threw off the whole weekend, sleeping etc.  So I did not feel particularly great or recovered this morning despite a little extra sleep last night.  Took a very long time to warm up and did not feel quite "right" until just before starting the main training session.  Fortunately all the prep helped a lot because in the end it was a good practice session.  Really concentrated on technique on the PR, getting under the bell, tensing glutes, off arm, focusing on pressing straight up, keeping wasted motion to a minimum.  All the presses with the 28kg went up well.  It was a little hard but nothing where I was concerned about missing a rep.  The beast swings were even better and I felt very good with those.  Tried to wedge in harder with the heels, spread my legs just a bit, and I felt more grounded this week with better hip snap.  That was all good.  Need to do a lot of lacrosse ball work, get recovered, and need a massage this week which it looks like I can get in on Friday which I really am looking forward to.  Chiropractic works continues on the neck and getting better extension week by week with the focused work there.

1/31/14 Friday January 31, 2014 (heavy TGUs, SN 24kg for 10 mins)

7:00am - Original Strength and Primal Move - 45 minutes (little extra time today to try and release tight hips)

7:45am - 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

8:00am - Training session - Focus on TGUs, SN the 24kg for 10 minutes any way possible

TGU 20kg, 1+1
TGU 32kg, 1+1
TGU 24kg, 1+1
TGU 36kg, 1+1 (PR)

DB DL with 36kg/32kg, 5, 2X

SN hold with prying 24kg, 5/5 L/R

SN 24kg for 10 minutes - 134 total reps (PR)

Went like this.  8/8, 8/8, 8/8 (48 reps) rest at 7:45 remaining; 8/8, 8/8 (80 total reps) rest at 6:00 remaining; 5/5, 5/5 (100 total reps) rest at 3:30 remaining; 5/5, 5/5 (120 total reps) rest at 1:30 remaining; 5/5, 2/2 (134 total reps)

8:40am - Complete

Notes -  When I finished this training session today I felt a little disappointing as I "thought I could do better."  I quickly cut off that kind of thinking and reminded myself that training is a journey, and strength is not created overnight.  It was an interesting mental exercise because I realized I set two PRs today and I should continue to focus mentally on the journey itself, not the "results" of one day of training which candidly by almost any measure should be seen as a great milestone which I think it was.  I got the 36kg up overhead and did a full TGU, both sides.  Now the roll to elbow was not as good as it could be, so I know I have to work at the start of the movement and I think on my variety days I should simply do a few reps of those, roll to elbow only, with the 36kg.   To discuss with Kevin.  I also noticed in lockout that the 36kg was definitely damn heavy, and it was tough to get to full lockout, a little harder L than R as to be expected.  But I think I did get a pretty good lockout.  It is a big bell and that thing pulls damn hard on your wrist.  I just need more time with the 36kg, whether it be swinging it one-handed (which I believe I could do well), heavy cleans and rack holds, whatever just to get used to that weight on my forearm.  But really, this was good.  On snatching my first 48 reps were just outstanding, I was absolutely killing it.  I put the bell down and was absolutely shocked to see I was on pace for 100 reps in 5 minutes.  My next 32 reps were also very strong, and was at 80 reps with 6 minutes remaining.  Exactly on pace for 100 reps in 5 minutes.  Had the plan today been to snatch for 5 minutes and do a snatch test, I strongly believe I would have passed.  This is huge as just about a month ago I did my first baseline for 5 minutes and got 80 reps.  I have definitely improved.  One thing that is a lot better are my hands - no issues with those at all.  The pumice stone helps a lot. Now the rest of the snatching was a bitch. Just gutted it out but wanted to keep reps as powerful as possible so I had to take a lot of rests.  I didn't have sloppy reps so that is good.  No sense in training the body with sloppy reps.  But my conditioning went south a bit and particularly I realized my breathing was out of control.  I was not able to realize in the moment until the very last minute or so to concentrate on breathing in through my nose and out through my nose as opposed to sucking wind.  And I was sucking some serious wind.  Breathing through the nose was calming, probably told my body things are fine.  Not doing that was problematic.  So some good things, and some things to focus on next week.  The plan will be to go out 8/8 again, and just really focus on pace, calm breathing.  I suspect I can increase the total volume in a week by improving pace and breathing.  

1/30/14 Thursday January 30, 2014 (OS, PM, body weight SL DLs)

6:15am - Original Strength and Primal Move - 15 minutes (abbreviated)

6:30am - 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

6:45am - Complete

10:30pm - body weight SL DLs , 5/5

Notes - As intended this was just an active recovery day, with a few SL DLs thrown in at night with my mobility just to pattern the motion. Feeling pretty good, R forearm and elbow tightness releasing nicely given the lacrosse ball work and some chiropractic adjustments yesterday.

1/29/14 Wednesday January 29, 2014 (36kg chain SW/CL/FSq)

7:45am - Original Strength and Primal Move - 30 minutes

8:15am - 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

8:30am - Training session - Focus on TGUs, 36 kg chain SW, CL, FSq

TGU 16kg, 1+1
TGU 24kg, 1+1
TGU 32kg, 1+1

GSq 32kg, 10

Chain with 36 kg:

5X:
SW, CL, Fsq - 3 / 3 (PR all around)

(15 reps total of each movement) (this took about 12 minutes)

9:00am - Complete

Notes -  Well, today was a PR all around and I really didn't know what to think before this training session.  Kevin put the 36kg down for this cycle, and I have to say, for some reason, I was a little.... scared?  I really have not swung, cleaned or squatted the 36kg.  I Thought I Could but I had not actually done it in training.  I slept in this morning, somewhat on purpose as I have felt a little worn down the last couple of days.  Training on Monday was tough for some reason, yesterday was kind of sluggish a bit.  Anyway, I felt good and warmed up and after doing the TGUs and particularly the 32kg I thought this might be a good day.  All of the cues on the TGU are really helping and I am starting to feel very comfortable with the 32kg. Good sign.  I got right into the chains with the 36kg and just told myself I can do this and I nailed all the reps.  For the last 4 sets on the FSq I decided to put my off hand on the bell for additional support (something Kevin suggested I might do) as that bell was f-ing heavy and wanted to pull hard on my wrist.  It is almost easier honestly to FSq double 32s than one 36 - kind of a weird thing but I think there is something very challenging to have load only on one side of your body, and for me a very damn heavy load - I had never squatted with a 36kg before today.  Anyway, awesome stuff, this is really encouraging.  A few other things.  I am taking better care of my hands - pumice stone in the shower has been a huge thing for me.  Really helping a lot.  The chiropractic work is also great.  I got an adjustment after training today as well as traction for improving extension in my neck again and these are all really beneficial health things that will have great carryover to KB work.  Good stuff.  I just need to keep not doing anything stupid in training, really listening to my body and being smart, "living to train another day" when needed.  Putting my off hand on the front squats today was a great example of not being stubborn and listening to what my body was telling me.  Have to keep closely tuned in to those types of things.

1/28/14 Tuesday January 28, 2014 (24kg SW variations)

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 - Break

9:20am - Training session - Focus on 24kg SW combos, 200 reps

TGU 24kg, 2+2

2H SW 24kg, 20
1H SW 24kg, 10/10, 3X
H2H SW 24kg, 10/10, 3X
2H SW 24kg, 20, 3X

200 total reps

9:40am - Complete

Notes -  Punch the clock.  Nothing to say really other than my right elbow and forearm are quite tight.  Going to need a lot of time with the lacrosse ball to release the R tricep and free up some of the tension.  Not completely sure what this is related to other than probably an accumulation of training, and I have not really been working the lacrosse ball on my tricep and forearms.  It is something that requires a little more diligence and maintenance before things get tight.  

1/27/14 Monday January 27, 2014 (PR / RR 24 kg, 2H SW 48kg)

6:30am - Original Strength and Primal Move - 60 minutes (lots of extra time with the foam roller, lacrosse ball on the lats, glutes, quads, IT)

7:30am - 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

7:45am - Training session - Focus on superset PR / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

5X of the following superset:
PR 24kg, 5/5
RR 24kg, 3/3

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

8:30am - Complete

Notes -  Good training session.  It was pretty hard, but good, there was no issue with making any of the reps. It has been awhile since I 1-arm pressed but after a few reps I started to feel the groove.  Did pretty well with some high tension techniques in the glutes as well as the off hand, which helped the presses.  More practice with renegade rows was also good, that is a very high tension exercise and you really have to keep the quads tight as well as the off hand armpit.  Swings felt strong, no issues getting back to swinging the beast after a few weeks off.