3/18/14 Tuesday March 18, 2014 (24kg SL DL, SW variations)

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

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)

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

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

24kg SL DLs, 5/5

2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10

24kg SL DLs, 5/5

H2H SW 24kg, 10/10
1H SW 24kg, 10/10

2H SW 24kg, 10

100 total SW reps

7:45am - Complete

Notes -  Good day.  Body is feeling pretty good.   The deload week is a good thing.  Flying to Spokane today, flying back tomorrow.  Going to try and take some nice long walks.  Going to train at an odd time, late in the evening tomorrow, DB 24 kg total tension complex, cut down on the sets of ladders so not much volume.  Will be interesting to see how that feels, I think it will be pretty easy given that I will be warmed up from the whole day and dropping the weight and sets from what I have been doing.

3/17/14 Monday March 17, 2014 (BUP 20kg, PR 24kg, 1H SW ladders)

7:30am - Original Strength and Primal Move - 60 minutes (lots of foam roll, lacrosse ball work on legs)

8:30am - 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

8:45am - Training session - Focus on superset BU PR 20kg / PR 28kg, finish with heavy 1H SW ladder

TGU 20kg, 1+1 including marching in place, about 30 seconds per arm

3X of the following superset:
BU PR 20kg, 1/1
PR 24kg, 5/5
Dead hang from front front porch (modified pull-up bar hang essentially)

Total of 3 BU PR with the 20kg per arm, and 15 PR with the 24kg per arm

1H SW ladders, 3x as follows:
24kg, 10/10
32kg, 5/5
28kg, 5/5

120 swings total 60 per arm

9:15am - Complete

Notes -  This is a deload week as planned, leading up to a training session with Kevin this Friday.  3 weeks on, 1 deload week follows.  Good cycle.  In response on the PR I dropped from the 28kg to the 24kg and dropped to 3 sets of 5. On the 1H SW ladder I dropped the 36kg bell but kept the number of reps the same.  Essentially dropped a bell size on the ladder.  Kept the BU PR at 20kg but only did 3 total reps.  I was pretty damn tight this morning, took forever to warm up, the deload week is definitely coming at the right time.  I always have a desire to do more/more/more but this time the deload is welcome and I absolutely understand its place.  Frankly the 24kg felt light as hell and so did the swings taking out the 36kg.  That is a great feeling, and I know I have really made some progress on overall strength.

3/15/14 Saturday March 15, 2014 (interval running / pull-ups / push ups)

Good day.  Did not get started until pretty late, 630pm, and it was raining.  Finished up in the dark, but it felt good to get the work done on Sat to allow for a long sleep Sat night and more recovery Sunday.  Body is certainly feeling a lot better one week later, some of the hanging done each day to help stretch out the lats and decompress the spine is really helping  I think.  Lockout position overhead on the L side is noticeably more comfortable than a week ago.  Noticed some stiffness the last couple of days on my R side low neck / upper lat which is an old problem area.  Things keep bouncing around I guess but bottom line have to just keep working on mobility consistently.

I continued again with the interval work in a ladder format this week.  Did a 2 minute warm up followed by 2 pull-ups and 2 push-ups, then did the following:

I also decided to mix up the interval work.  I actually did the following:

3 minutes running,  body weight SL DLs 3/3, 3 minutes running, 3 pull ups, 3 push-ups
4... 4/4.... 4, 4, 4
5...5/5.... 5, 5, 5
4...4/4.... 4, 4, 4
3....3/3....3, 3, 3

Total running time was 38 minutes, with 19 SL DLs each side, 21 pull ups, 21 push ups. I dropped this down just a bit from last week, didn't feel the need to do quite as much work today, keeping things between 30 and 40 minutes of running is just fine.

3/14/14 Friday March 14, 2014 (heavy TGUs, SN 24kg 9/9 7 mins)

6:40am - Original Strength and Primal Move - 30 minutes

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 12 kg, 3+3

7:35am - Training session - Focus on TGUs, SN the 24kg 9/9 for 7 minutes

TGU 24kg, 1+1
TGU 32kg, 1+1
TGU 28kg, 1+1
TGU 36kg, 1+1 (shaky rep on the L side)

SL DL 24kg, 5/5 (bell from the ground)

SN 24kg 9/9 for 7 minutes - 126 total reps (last week 8/8, 112 total reps)

Didn't make 7 mins - needed an extra 50 seconds to finish the last set, so more like 8 minutes.

8:10am - Complete

Notes -  Pretty strong day.  Still not a great rep on the TGU with the 36kg on the L side, can't keep feet planted and bell was pulling my wrist, but it was better than last week.  32kg is strong both sides.  36kg is strong on the R side.  Just have to keep working at it. I keep saying more reps with the 32kg is the way to go or at least I just need to practice the roll to elbow with the 36kg.  I think next time I am going to work in some roll to elbow reps.  Snatching went pretty well in hindsight.  On a 10 minute timed interval I could have hit about 160 reps at the pace I was going, which works out to 8/8 for 10 minutes.  That is solid, doesn't represent a huge improvement from the last cycle but then again this cycle has had a very heavy strength component and not as focused on conditioning.  I felt I did lose a little wind today at about the 5 minute mark, which caused me to use the extra minute to get in all the reps.  But the reps were strong, kept the power up after taking the additional rest time, and I feel good about where I am at right now.  Lockout position on the L side has improved greatly this week, a lot less tension, that is outstanding.  Doing some hangs from my porch (modified bar hang) has definitely been helping.  Going to keep focused on those, it really helps loosen up the lats and just pulls everything into place.

3/13/14 Thursday March 13, 2014 (24kg partial TGU, 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
Crooked arm bar 12kg, 1/1, press x 3 on each side

7:30am - break

10:00am - Training session - Focus on partial 24kg TGUs, 24kg SL DLs

Superset 2X:
TGU 24kg roll to elbow, up to knee, back down, 1/1
24kg SL DLs, 5/5 (contra lateral, bell from the floor)

10:45am - Complete

Notes -  Body feels good.  SL DLs from the ground for the first time - no problem.  ROM has improved, going to start doing these all from the ground.  May be time to throw in the 28kg for some reps.

3/12/14 Wednesday March 12, 2014 (DB 28kg total tension complex)

7:05am - Original Strength and Primal Move - 60 minutes (some extra work on foam roll and lacrosse ball for lats, traps, arms, glutes)

8:05am - 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

8:20am - 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 1,2,3,4,5,6,5,4,3,2,1 for the squats.  (same as last week)

After each set, Renegade Row with off hand on a box, 1/1 with the 28g (24kg last week)

Total of 11 DB CL, DB PR, and 36 reps of the DB SQ with the 28kgs (same last week)

Active rest between several of the sets - hanging from my porch (modified bar hang)

9:10 - Complete

Notes -  Very good training today, I am pleased.  I moved essentially the same weight as last week in the complex, hitting a top ladder of 6 squats, and appropriately determined that was going to be the top set today.  Sleep was ok, but I am still working through some tightness in various spots, noticeably this morning the lats, obliques, hamstrings, and glutes, and want to continue to dial in the techniques.  This is a heavy weight session for me so simply being able to do it, and improve the quality of the work in a week in the circumstances is very important.  I did bump up the weight in the rows to 28kg, which was absolutely fine, I would have no issue doing 32kg off the box, I may be getting closer to being able to have two 32kgs on the ground and then practice rowing one at a time.  We'll see.  I like that movement quite a bit.  Need some good solid recovery before snatching on Friday.  Hands are a little bit beaten up, need to treat those the next couple of days.  Nothing major but time to stay vigilant. 

3/11/14 Tuesday March 11, 2014 (24kg 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 - 15 min interruption

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

16kg TGU to knee, 2/2, holding for 30 seconds in lockout at the knee position
24kg SL DLs, 5/5

Break

8:45am -

2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10

24kg SL DLs, 5/5

H2H SW 24kg, 10/10
1H SW 24kg, 10/10

2H SW 24kg, 10

100 total SW reps

9:00am - Complete

Notes -  Good day.  Body felt good.  The work put in to stretch out the lats and the pecs is helping quite a bit.  Will continue to keep doing hangs from my porch every day to decompress the spine and get some of these stretching benefits.  I think this is going to be big for me.  Body work later today from my acupuncturist for some soft tissue help as well which will be good.