2/10/14 Monday February 10, 2014 (PR 32 kg / RR 24 kg, 2H SW 48kg)

8:45am - Original Strength and Primal Move - 60 minutes (extra time with the foam roller, lacrosse ball on the triceps, forearms, lats, glutes, quads, IT)

9:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
SL DL 16kg, 3/3

10:00am - Training session - Focus on superset PR 32kg / RR 24kg, 2H SW 48kg

TGU 24kg, 2+2

PR 24kg, 2/2
PR 28kg, 1/1, 2x

5X of the following superset:
PR 32kg, 1/1 (last week 28kg 3/3) (attempted on first set to get a 2nd press on both arms, didn't get it, decided then to stay with singles)
RR 24kg, 5/5

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

10:40am - Complete

Notes -  Good training session though clearly recovery from yesterday's training at the lake with running/pull-ups/push-ups, followed then by painting a room in my house for 8 hours, was pretty severely compromised.  This was not going to be the day to get up multiple MPs with the 32kg unfortunately.  So I stuck with singles which were very strong, good reps.  Kind of odd to me that I cannot get up another rep yet with the 32kg, and something to discuss with Kevin.  With that said, lockout felt great on these singles, the best I can remember.  The rows were good and then followed by very strong beast swings with the 48kg to finish.  I did have the blister on my L hand pinkie finger under my callous start to come off a bit, which I expected, but it seems pretty clear this won't be a training issue and I will get it cleaned up.  Worked on my hands quite a bit over the weekend with the pumice stone and feel they are in ok shape.  I want to watch it for snatching on Friday but as long as I work on them this week, should be ok.  Need to get a ton of rest here and am going in for some body work tomorrow afternoon.  Triceps and forearms, esp. R, are pretty fried and need attention.  

2/9/14 Sunday February 9, 2014 (interval running / pull-ups / push-ups)

So I resumed interval running around the lake after taking a week off, and added in some sets of 10 push-ups after pull-ups as well.  Ended up doing 4 intervals of the following:

Run 5 minutes, body weight SL DLs 5/5, run 5 minutes, 5 pull-ups on rings followed by 10 push-ups on an elevated bench.

Took me a little over an hour.  Everything felt good with the exception of just a bit of tightness in my lower R tricep, forearm that continues to need some time and attention.  Want to keep working on it with the lacrosse ball and stay vigilant.   Getting body work on this tomorrow.

Running was strong, also by the way this was in the SNOW and it was about 36 degrees outside.  Takes a special kind of crazy:)

2/7/14 Friday February 7, 2014 (heavy TGUs, 24kg SN 10 mins)

6:00am - Original Strength and Primal Move - 45 minutes (little extra time today to try and release tight hips)

6:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1

16kg SL DLs, 3/3 x 2

7:00am - 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

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

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

SN 24kg for 10 minutes - 142 total reps (PR) (134 last week)

Went like this.  8/8, 8/8, 8/8 (48 reps), rest at 7:15 remaining; 8/8, 8/8 (80 total reps) rest at 5:15 remaining; 8/8, 8/8 (112 total reps) rest at 2:30 remaining; 5/5, 5/5 (132 total reps) rest at 1:00 remaining; 5/5 (142 total reps)

Last week - 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)

7:35am - Complete

Notes -  OK, a lot going on here to comment on.  Let's start back before the training session.  I had a really good chiropractic adjustment Wed evening, really freed up some tension in my R lower neck and lat that had surfaced after a massage on Tues evening.  That was all good stuff, it is good it surfaced, I am doing a lot of soft tissue and mobility work these days working through this chiropractic series to get better extension in my neck.  A lot is going on as I said.  Been dealing with flu like symptoms all week, very sore throat the main issue.  I got some extra rest last night, and aside from the flu stuff really felt energized and ready to go.  Oh - it has been in the 20s here weather-wise and today I got to snatch in 25 degree weather (I do all of my training outside my house under my Courage Corner canopy).  I changed my KB warm up slightly to subtract Pull Overs and insert SL DLs per suggestion of my RKC friend Ross.  This was a good idea as it will help me do some SL DLs at varying loads every single day.  TGUs were excellent today, the best I have done with the 32 and the 36kg.  Felt really strong, technique improving.  Roll to elbow still a challenge, really have to get tight and pull with that arm on the ground, but improving.  Snatching - I am stopping myself from saying anything other than this was a PR for the time, got 142 total reps, 8 better than last week, so the CPA in me notes the 5% improvement - not bad for one week and I am not at 100%:)  Strong reps, I look forward to continuing to build on this.  My pace was very good at 8/8 really for the first 7 minutes.  My goal is to hit that pace for all 10 mins, 160 reps, and then try to build from there.  I am not that far off - striking distance.  As far as the hands no issues but afterwards I did see a small blister start to form on my L pinkie callous.  Time to get that cleaned up this weekend with the pumice stone, etc.  Good week, very good week.

2/6/14 Thursday February 6, 2014 (16kg TGUs to elbow, PR, 24kg SL DLs)

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 light TGUs with 24kg SL DLs

TGU 16kg roll to elbow 3x, then into 1/2K with 3x PR, then back down - L/R

2X of the following:

24kg SL DLs, 3/3

7:30am - Complete

Notes -  Aside from dealing with a sore throat and a little bit of a cold, body felt really good today, nice and loose muscles, the chiropractic adjustment and traction I had last night was very good.  Doing a 12-week very focused period of chiro 3x per week, it is a big commitment but I am really working out some long-standing issues with neck extension that are I think in large part due to the significant amount of personal stress I have been working through the last 15, 16 months, so this is really good and a great compliment to mobility work, which all helps me be more efficient in training.  Just did some simple variety work today, keeping it light, want to keep mixing in SL DLs with load at least 2X per week for several weeks and see how that helps me.

2/5/14 Wednesday February 5, 2014 (36kg chain SW / CL / FSq)

7:30am - Original Strength and Primal Move - 45 minutes (extra time on lacrosse ball)

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

DB DL 36kg/32kg, 5, 5

GSq 32kg, 10

Chain with 36 kg:

5X:
SW, CL, Fsq - 3 / 3

(15 reps total of each movement) (same as last week)

9:00am - Complete

Notes -  So last week was a PR training session with the 36kg bell doing these chains, I had never done them before with that size bell.  Goes to show you what a week does and a little confidence because I owned those reps today.  Of course I can always get better, and I still decided to use my off hand to brace the squats, but still this was an improvement and just in one week.  I had a deep tissue massage last night which was great but it brought out a few trigger point areas that I am working on, particularly the R low trap / lat which was sore when I woke up.  Had to do a lot of mob work, used the lacrosse ball too on the spot and it seemed to respond.  Otherwise I felt good, even had a little extra rest which always helps.  Hopefully I am feeling it next week and can leave the off hand off of the squats and see how that goes, at least for a rep here or there.  36kg, 80lbs, this is a legit weight for me and while perhaps it will take awhile, the thought of doing this training with my 40kg and then maybe more...... is pretty cool.

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.