5/7/14 Wednesday May 7, 2014 (28kg circuit, 28kg SN ladder)

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

8:00am - 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 12kg, 3+3 with press

Break for work

9:00am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders

3x:
28kg SL DL, 5/5 (up from 3/3 last week)
28kg TGU , 1/1
28kg Renegade row (hand on box), 5/5 (up from 3/3 last week)
28kg 1H SW, 10/10
Around the world plank

28kg 1H SW to SN ladders

4x (up from 3x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN

24 swings / snatches per arm

Counted poorly though, I definitely had some extra sets swings and snatches above what I noted here

9:30am - Complete

Notes -  Really good practice today. I got some extra sleep, felt energized and powerful for the snatches.  Upped the reps on the SL DLs and the rows with the 28kg, all movements felt very strong.  Snatches were excellent - really pausing in the lockout, getting used to that feeling, and keeping each movement very deliberate, strong, powerful.  Working the volume up very slowly like this makes a lot of sense.  I look forward to 5 rounds next week.  It's not a matter of whether I can do it, I easily can handle it, but it is about the body adapting slowly and consistently, avoiding stupid stuff, injury etc.  This is heavy weight, and the movements must be owned and must be done relatively fresh and not under duress or excess fatigue.  

5/6/14 Tuesday May 6, 2014 (24kg TGU, SL DL, SW)

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

7:15am - Training session - Focus on 24kg TGUs, SL DL, SW variations

24kg TGU roll to elbow, 3/3
24kg SL DL, 5/5

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

100 total SW reps

7:30am - Complete

Notes -  This was good.  I really noticed by low back feeling great walking around after completing this session.  This combination of some TGUs, SL DL, with the SW and particularly I think mixing 2H and 1H is really nice for resetting some things and opening up the hips.  I think the SL DLs are just key for me and it's an exercise I really could probably benefit from doing literally every day.

5/5/14 Monday May 5, 2014 (DB 24kg Moving Target Complex)

7:20am - Original Strength and Primal Move - 50 minutes (lots of extra time on the foam roll, lacrosse ball on traps, glutes)

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 DB 24 kg Moving Target Complex (CL, PR, SQ)

24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 5, 10

DB 24 kg Moving Target Complex:

1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest

Took about 16 minutes.  Total of 16 DB CL / DB PR / DB SQ

9:00am - Complete

Notes -  I got a deep tissue massage yesterday, first time in some time, it was long overdue and really good.  I was a bit tired from it though and muscles were just a bit tight when I woke up, not that surprised after getting the tissues worked.  Did the same amount of KB work as last week on Monday, but technique today was certainly better, reps more powerful, body felt very good.  Keep a wide stance on the presses instead of adjusting after the clean, I thought it would be good to practice that as I would like to get back to DB C&P at some point, love the clean between each press.  This work with doubles is great, you really get a lot done in a short amount of time.   Also I had not written yet about this but I received the results of my 36 session intense chiropractic work I began in January (3x a week for 12 weeks).  I looked at x rays of my neck and the improvement in my neck extension was incredible, the chiros were really pleased.  I am in a better spot than I was a couple of years ago when I did this.  Lots of focused mobility, and better stress management, have a lot to do with this.  I can now go on a once every two weeks schedule with the chiro and should be able to maintain this, so that was great news.

5/3/14 Saturday May 3, 2014 (interval running / push-ups / pull-ups)

Got going Saturday afternoon in pouring rain, miserable weather, but I was pretty pumped up to do some training so frankly I didn't care.  Body felt good.  My traps are pretty shot today from doing TGU ladders yesterday and then beast swings with the 48kg.  Can't tell if it was the TGUs or the 48kg or both that contributed, but I am feeling it a bit.  Left overhead position particularly is a bit tight, that is my strong (not the stronger:) ) side and I do think get up reps can be a bit tough on that shoulder.  However, I also know they are extremely good for that shoulder if maintaining good technique - this is just the process of getting strong.

In any event this is what I did today:

3 min run, SL DLs 5/5, 3 min run, Fighter Program pull-ups for the second week (sets with reps 5/4/3/2/2, up from 5/4/3/2/1 last week), 5 push-ups
x 5

Total of 30 minutes running, 25/25 SL DLs, 16 pull-ups, 25 push-ups

Good stuff today.  Powerful running, got stretched out for the pull ups with a lot of bar hangs first, that definitely helped.  Focused on really controlling the negatives, getting to full ROM at the bottom, and then pulling with the lats for the next rep.  Good practice.  Elbows and forearms feel better than a week ago, even after what was definitely a strong week of training with plenty of heavy stuff in there.  Good signs.

5/2/14 Friday May 2, 2014 (TGU practice, 48kg 2H SW for 10 mins)

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

7:10am - 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

7:25am - Training session - Focus on TGU practice, 48kg 2H SW 10 mins

Hip bridges, two legs, single leg
16kg TGU opposite arm / leg rotations

Roll to elbow practice on TGUs:
20kg, 5/5
24kg, 3/3
28kg, 2/2
32kg, 1/1 x 5

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

8:15am - Complete

Notes -  Good day today, didn't get much sleep but body felt pretty good actually.  Good practice here on the toughest part of the get up for me, got mostly high quality reps here, this will help me.  Had not swung the beast 48kg in some time, these were the most powerful I have had with the beast, so I am getting stronger for sure.  The last round or two was a bit tougher but I felt like I had good power and tempo until the very last rep, so it was a good time to put down the bell.  Looking forward to rest and recovery for a couple of days.

5/1/14 Thursday May 1, 2014 (OS, PM, 24kg SW)

7:00am - Original Strength and Primal Move - 15 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 SW variations

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

100 total SW reps

7:45am - Complete

Notes -  Not much to report here, felt pretty good today, definitely the 28kg snatch is hard on the traps, grip, I noticed it today when swinging the 24kg with one hand.  Next time I snatch the 28kg I will probably focus on something else the day after, maybe just 2H SW or SL DLs.  Looking forward to TGU practice tomorrow and then 2H swinging the 48kg beast.

4/30/14 Wednesday April 30, 2014 (28kg circuit, 28kg SN ladder)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - 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

Break for work

9:00am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders

3x:
28kg SL DL, 3/3
28kg TGU , 1/1
28kg Renegade row (hand on box), 3/3
28kg 1H SW, 10/10
Around the world plank 2x

28kg 1H SW to SN ladders

3x:
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN

18 swings / snatches per arm

9:30am - Complete

Notes -  This was outstanding today, I really enjoyed this training session.  Making that 28kg feel like a 24kg.  Love the practice snatching that heavy bell.  Reps felt really powerful, good hip snap, really like starting it with swings, helps the confidence a lot on that first snatch rep.  My plan over the course of this cycle is to up the SL DLs to 5/5 by week 3, same with the rows, and then increase sets on the snatch from 3 this week, to 4, to 5 in week three.  Solid, steady progress, not too much volume too quick with the 28kg.  I am excited at the end of this cycle to snatch a 24kg and feel that difference which I think will be noticeable.