3/2/14 Sunday March 2, 2014 (interval running / pull ups / push ups)

Got going late Sunday afternoon in the absolute pouring rain.  Just terrible weather.  That is 3 or 4 weeks in a row of terrible weather for this weekend training.  Oh well, rain or shine - get shit done.  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.  40 minutes of running, 20/20 SL DLs, 20 pull ups and 40 push ups.

Only felt ok today to be honest.  The weather was quite awful.  I wanted to feel the glutes kick in more on the running and they just never seemed to oddly enough.  Legs did feel fine, put just didn't seem to have a lot of pep in the step.  Last couple of nights of sleep were frustratingly cut short by the kids waking up oddly early, probably just a change in sleep cycles as daylight savings time is around the corner.  I have a feeling tomorrow's training could be a challenge unless I can get some decent recovery for sleep tonight.  28kg press ladders and some heavy 1-arm swings, got a big morning in front of me and I want to be ready for it.

2/28/14 Friday February 28, 2014 (heavy TGUs, SN 24kg 7/7 for 7 mins)

7:00am - Original Strength and Primal Move - 45 minutes (little extra time today)

7:45am - 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
Crooked arm bar 12 kg, 3+3

8:00am - Training session - Focus on TGUs, SN the 24kg 7/7 for 7 minutes

TGU 24kg, 1+1
TGU 32kg, 1+1
TGU 28kg, 1+1
TGU 36kg, 1+1

SL DL 24kg, 5/5

SN 24kg 7/7 for 7 minutes - 98 total reps

8:30am - Complete

Notes -  I thought this was a good session.  Decent sleep last night, needed a bit of recovery with mob time for warming up but once I got going it was good.  TGUs were strong, still need a little better quality on the roll to elbow with the bell in the L hand, but in the R hand, very good.  Just have to keep working at it.  Overhead lockout with the R hand is very good, L, still needing work, I am still working through some tenderness in the lockout position, probably need a little soft tissue work but still feels good overall.  Snatching - probably the most power I have been able to generate, was finishing a lot of the sets with nearly 30 seconds left, so snatching very powerfully and quickly.  It was wearing me out though, needed extra rest on the last set to finish just in time before the timer went off.  Felt really good about the snatches, good end of the first week of training in the next cycle.  Going to be 8/8 for 7 minutes next Friday, I am ready for that.

2/27/14 Thursday February 27, 2014 (24kg TGUs to knee, SL DLs)

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

7:00am - 15 minute break (kids woke up)

7:15am - 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)

1/2K pullover - 16 kg, 5X each leg
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1

7:30am - Training session - Focus on partial 24kg TGUs, 24kg SL DLs

TGU 24kg roll to elbow, up to knee, back down, 2/2

24kg SL DLs, 3/3 (contra lateral)

7:45am - Complete

Notes -  A rest day, variety day, good stuff, body feels good after significant work yesterday with the DB 28kg complex.  Ready for snatching tomorrow.

2/26/14 Wednesday February 26, 2014 (Complex DB 28kg CL, PR, SQ ladder)

7:20am - Original Strength and Primal Move - 50 minutes (some extra work on foam roll and lacrosse ball for lats, traps)

8:10am - 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
Crooked arm bar 12kg, 3+3 with press

8:25am - Training session - Focus on the Total Tension Complex with the DB 28kgs, squat emphasis

24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)

"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:

28 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,5,4,3,2,1 for the squats.  (PR for squats)

Total of 9 DB CL, DB PR, and 25 reps of the DB SQ with the 28kgs

8:55am - Complete

Notes -  Well that was no fucking joke today.  Thought about it and realized easily that was a PR for squats today.  I literally did a few reps with the 28kgs the other day with Kevin training, and that was the first time I had ever squatted with 2 28kgs.  I have on the odd time in the past year did a single with DB 32kgs just messing around to see if I could do it (and it was hard).  And so today I get out there and get through 9 sets of the complex with a weight I really have not even tried out before in anything close to that volume.  And I am writing this tonight and after training this morning and didn't even think about that until now.  That is great and I am really pleased to know that I could handle that practice session.  The first clean was only ok, quickly remembered the adage "it's easy until it gets heavy" and knew I needed to put more hip snap into the rest of my cleans, which I did.  Got pretty tight on the presses, ended up for most of the last sets not resetting my feet and pressing from a wide stance position, which I have not done in quite some time (stance you would use for DB C&P so you don't reset your feet between reps).  It was not as comfortable as the narrower stance I have been incorporating for single bell work but that is mostly I think because I have not trained it in awhile.  Certainly getting the bells into lockout was not difficult at all, solid presses.  Definitely when I hit the set of 5 for the squats it felt like time to go back down the ladder.  Going for top set of 6 next week.  Also need to keep working on my L trap, lockout position is still tender, just some stuff working through there, lots of mob work and the chiro work on my neck extension continues.  Just a lot of moving parts right now, but this is all good stuff, just need to keep vigilant with recovery work and sleep.  Also have not blogged this but recently had a physical exam and some other blood work done for insurance purposes, all good results.  Weight is at 195 lbs.  Surprised me a bit in one way as I was probably at about 182 or so when I started training with Kevin last March/April (it's nearly been a year).  With that said I have put a lot of meat on the traps, neck, biceps (?? - cleans and snatches:)), and definitely in the glutes and quads.  My pants are getting tight in the ass and the quads, yet, my waist is arguably smaller, I am at a very comfortable 33" and could do a 32".  I have leaned out yet gained at least 10 pounds and have gotten noticeably stronger because the training program is just ON POINT.  Great job Kevin.  This is fun stuff and just taking the process slow and steady is really the way to go.  I think I read "Consistency trumps intensity" or something like that and that is 100% true.

2/25/14 Tuesday February 25, 2014 (24kg TGU, SL DLs, SW variations)

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

7:00am - 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
Crooked arm bar with press, 12kg, 3+3

Kids woke up - 10 min interruption

7:25am - Training session - Focus on 24kg SL DLs, TGUs, SW combos

TGU 24kg, 2+2

The following superset 2x:

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

120 total SW reps

7:45am - Complete

Notes -  Good day, felt good today.  Probably did another 60 minutes plus on the foam roll and lacrosse ball yesterday evening though, which was just ridiculous after doing at least that much in the morning.  But, it seemed to work some stuff out and body feeling pretty good today.  Did notice the forearms are a little tight, was a lot of work on Monday that was grip-intensive including BU PR for the first time in ages, so I should not be surprised.  Going to work on them a bit today with the lacrosse ball.

2/24/14 Monday February 24, 2014 (BU PR 16kg, PR 28kg, heavy 1H SW ladder)

6:05am - Original Strength and Primal Move - 75 minutes (ridiculous amount of extra time on the foam roller, lacrosse ball, lots of trigger point release work, long OS resets etc

7:20am - 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
Crooked arm bar 12kg, 3+3 with press

7:35am - Training session - Focus on superset BU PR 16kg / PR 28kg, finish with heavy 1H SW ladder

TGU 16kg, 1+1 including marching in place, about 30 seconds per arm
DB DL 36kg / 32 kg, 5 x 2

5X of the following superset:
BU PR 16kg, 2/2
PR 28kg, 4/4

Total of 10 BU PR with the 16kg per arm, and 20 PR with the 28kg per arm

1H SW ladders, 3x as follows:
28kg, 10/10
36kg, 5/5
32kg, 5/5

120 swings total 60 per arm

8:25am - Complete

Notes -  And so the new cycle begins.... simply put this was not easy.  So to start, I woke up feeling pretty good actually, ok sleep, after getting a ton of sleep Sat night.  Once I got started through on the foam roll and lacrosse ball I realized just how knotted up I was in a number of spots.  I typically get the DOMs from running two days after, not the day after, and it seems that was the case.  I was frustrated with how long it took to warm up, didn't feel bad, but just kind of had a feeling that I needed to take the warm up time because I knew the strength work was going to be pretty demanding.  In fact it was demanding but I also did not push the time, just took rest breaks, did fast and loose between sets, and in general just took my time today as fortunately I had time to take.  I now have a better baseline for next week and I will have to work hard to speed this whole process up by quite a bit, at least 45 minutes if not more like an hour shorter.  With that said it was an excellent start to the cycle.  Have not trained the BU PR in quite some time and so I decided to go with a weight I knew I would handle, the 16kg, and focus on getting the technique back and really squeezing the handle very hard with my ring and pinkie fingers.  Those reps were strong.  I will move up to the 20kg next week.  I was supersetting those with 1 arm PR with the 28kg, and used the first set to "feel" an appropriate rep number, and decided on 4/4.  I was very pleased as that was just the right amount of work, and was able to get all reps in for all 5 sets without any failed reps, and it never got to the point where I was concerned I would fail.  My technique was better, strong cleans, right into the press, good tension in glutes, off hand, etc. and better pressing from the lats too.  I think the row work, the pull-ups, the push-ups are all helping with lat awareness, engagement, strength etc.  I finished this with 3 sets of heavy 1H SW ladders, using the 28kg, 36kg, and 32kg.  120 reps total.  Certainly felt very strong with the 28kg and 32kg, 36kg, this was the first time swinging with multiple reps, I felt I had pretty good authority with the bell but it certainly was heavy and noticeably more than the 32kg.  Good to get some practice with it, I will get more comfortable.  Lots of rest needed between now and Wed morning.

2/22/14 Saturday February 22, 2014 (interval running / pull-ups / push-ups)

Got going late Saturday afternoon, which was my preference over Sunday because I really wanted Sat night / Sunday and Sunday night to be rest and recovery to get ready for the next strength cycle that kicks off on Monday.  So I was glad to get going Saturday even if it was pretty late (started at 5:00pm or so, ending at 6:15pm in the dark).  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 (technically first two rounds were 10 push-ups first, then followed with the pull-ups, due to someone using the pull-up bar so I waited for them).

I felt quite good despite more shit weather - raining the whole time, got pretty nasty at the end.  On the first set of pull-ups after doing push-ups I was a little surprised at the difficulty on the 4th and 5th reps.  I have been going on Sundays lately so had a full day of rest from KB training, whereas today I had snatched hard yesterday for 5 minutes, maybe as a little sluggish, not sure.  However after that first set everything else was good on the pull-ups and push-ups.  Experimented with a few reps on the pull-ups of externally rotating my hands near the top of the pull, really, really kicked in the lats which I thought was great.  Stayed very tight on the reps, kept the elbows very close to my body on the pull and the negatives.  I thought this was all good.  R elbow was as good as it has been in some time, which was great.  I think some things are working themselves out here over time.  As I write this Sunday evening, I got a great rest last night, slept over 9 hours, longest in some time.  Body really needed it.  I was tempted to set an alarm because I suspected i might sleep that long, but decided against it and figured I will wake up when my body says it is time to wake up.  That was good stuff.  I feel ready to go for this next strength cycle.