5/22/14 Thursday May 22, 2014 (S&S - 28kg 1H SW, TGUs)

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

7:10pm - Kettlebell warm up

1/2K halos - 12kg, 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 S&S - 28kg 1H SW, TGUs

28kg 2H SW, 10
28kg 1H SW, 10/10 on the minute for 5 minutes

100 1H SW

28kg TGU, 1/1 x 5 goal of under 10 minutes, took 9 mins and 30 secs

7:45am - Complete

Notes -  Good stuff.  Was a bit winded even after doing the 5 minutes of 1H SW.  The swings were powerful, but I am tired from all of the traveling.  The TGUs were pretty good, not quite as good as Sunday and I attribute that to the travel and fatigue.  Still finished them under 10 minutes, and quite strong, but just not quite as crisp as Sunday.  A reminder to really squeeze the bell hard helped a lot for the last several reps.  That's a good technique cue for me.

5/21/14 Wednesday May 21, 2014 (running, push-ups)

Finishing up in Oklahoma City today.  Was out extremely late with coworkers, we had a great time.  I had it in my mind though to force myself to move in the morning and I settled on doing some mobility in my room and then headed outside, just started running in a direction and kept going, circling, stopping intermittently to do sets of 5 push-ups.  Probably ended up doing 35 to 40 push-ups, and ended up running a very long while because I got lost!  Probably about 4 miles.  Body felt good actually, which didn't make much sense give the travel, food, lack of sleep.  I do feel like I need to tighten up my diet a bit.  Been eating good food in general, but eating everything in front of me.  I will tighten it up now and focus on it for the next several weeks.  All in all though, two days of running in a row and the body didn't bark at all.  That is a great, great sign for me.  Things are going in a good direction.

5/20/14 Tuesday May 20, 2014 (interval running / push-ups / pull-ups)

In Oklahoma City for work, got here yesterday after traveling all day.  Not the best sleep of all time. I did my best to get mobilized in the hotel room this morning, and then it some intervals between the treadmill and pull-up bar as follows:

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

Total of 20 minutes running, 25/25 SL DLs, 18 pull-ups, 25 push-ups

This was good.  Really worked up quite a sweat.  I was pushing it on the treadmill, running 7:30 miles or 8:30 miles, the 7:30 is fast for me but it felt good.  I am definitely stronger with my stride, just all around better running technique now that I have much stronger hips and glutes.

5/18/14 Sunday May 18, 2014 (S&S - 28kg 1H SW, TGUs)

3:00pm - Original Strength and Primal Move - 15 minutes

3:15pm - Kettlebell warm up

1/2K halos - 12kg, 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

3:30pm - Training session - Focus on S&S - 28kg 1H SW, TGUs

28kg 1H SW, 10/10 on the minute for 5 minutes

100 SW

28kg TGU, 1/1 x 5 goal of under 10 minutes, took 8 mins and 5 secs

3:50pm - Complete

Notes -  Training on a Sunday due to work trip to OKC tomorrow morning, returning late Wed.  Back off / deload week, so Simple and Sinister is in order.  Decided to go with the 28kg and see how I would do.  It has been about 3 or so weeks since I last did S&S for a week.  I have to say after today I realize, I am really starting to "own" the 28kg bell, which is just awesome.  Nearly got the TGUs done in under 8 minutes, that is a massive improvement on what I was doing 3-4 weeks ago where I was just barely hitting the 10 minute mark.  Really pleased, really very pleased.  These reps were very strong.  I am looking forward to testing this with a 32kg soon.  I have done 100 1H SW with the 32kg in under 5 minutes several times, not worried about that, but will be curious exactly what I could accomplish on TGUs.  I will talk to Kevin about continuing to work in a lot of 32kg TGU because I really want to get comfortable with time under that weight, in a lot of movements really. I want to be snatching that thing this summer, want to be doing heavy pressing with it for reps, possibly doing some double work with the 32kgs, front squats possibly.  Not sure if I am overreaching but for 1 heavy day per week, I feel like I am close, very close.

5/16/14 Friday May 16, 2014 (TGU practice, 48kg 2H SW for 10 mins)

6:10am - Original Strength and Primal Move - 40 minutes

6:50am - 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

7:05am - 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)

In between the beast swings - 7 total sets of 5 explosive push-ups - on the minute with 3 breaks, wanted 10 sets but didn't get there - up from 5 sets last week

7:45am - Complete

Notes -  This was a good day.  And so the 3-week cycle has concluded.  I am definitely better at TGUs and have improved the issues on my L side with the roll to press.  I am pleased.  Beast swings got more powerful, more crisp.  I am noticing that I am recovering better between training sessions as well.  I have been putting on some weight in my arms, shoulders and my glutes, and it is good weight.  Body composition is improving.  This has been a good run for me in this cycle.  Going to do S&S on Sunday with a 28kg, then hit the road for work for a few days, coming back late in the week for some S&S and then training with Kevin a week from today.  

5/15/14 Thursday May 15, 2014 (SW variations)

7:00am - 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 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

7:40am - Complete

Notes -  Not much to say, just needed to get this done.  Grip was a little fatigued from heavy snatches yesterday.  Body feels pretty good all around though.

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

8:30am - Original Strength and Primal Move - 30 minutes

9:15am - 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 12kg, 3+3 with press

9:30am - Training session - Focus on 28kg circuit, 28kg SW to SN ladders

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

28kg 1H SW to SN ladders

5x (up from 4x last week):
3 SW, 1 SN
2 SW, 2 SN
1 SW, 3 SN

30 swings / snatches per arm

10:15am - Complete

Notes -  Back from OKC, nice to get back to the KBs today and doing heavy snatches at that.  Traveling is brutal on the body, and I had like 20 hrs of travel time between Sunday-Tuesday so I am pretty tight.  Took some time to get warmed up a little extra sleep and taking the kids to school.  I did feel good during the training session.  Worked up a pretty good sweat on the circuit work, it is getting warmer outside.  Took my time with the heavy snatches, and got to my goal of 5 rounds.  It's not that many reps, but it is a very good hit to the body, and you really have to focus on having good technique.  I am very excited about this progress and can honestly see myself doing some snatches with a 32kg in the not-to-distant future. At one time I would have thought that would be absolutely crazy.  It is cool to see the progression of strength over time, just measured, consistent practice and pretty soon you are able to do something that you didn't realize you could do.