1/29/13 Tuesday January 29, 2013

5:15am - Joint mobility drills - 30 minutes

5:45 - 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

6:00am - Training session - Focus on DB FS (front squat).

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done 1X:

DB CL 16s, 5X
DB FS 16s, 5X

DB CL 20s, 5X
DB FS 20s, 5X

DB CL 24s, 5X
DB FS 24s, 5X

The following was done 1X:

DB CL 16s, 5X
DB FS into PR 16s, 5X

DB CL 20s, 5X
DB FS into PR 20s, 3X

DB CL 24s, 5X
DB FS into PR 24s, 2X

The DB FS into OH PR just gassed me.  Not enough in the tank.  Decided to drop back into the movements from the first set.

The following was done 1X:

DB CL 16s, 5X
DB FS 16s, 5X

DB CL 20s, 5X
DB FS 20s, 5X

DB CL 24s, 5X
DB FS 24s, 5X

Finisher-
Loaded CL, 32, rack hold 10 seconds (2X L/R)

2H SW with 32 kg, 10

6:45am - Complete

Notes - I had not worked on FS for some time and said to myself WTH this morning it makes sense to do a day of FS, particularly after reading so much about the benefits of this leg work for pressing (Geoff Neupert).  I was a little disappointed in the fatigue / lack of explosiveness in the DB FS into OH PR, but that's ok.  I am still sick as are the kids so getting this much work in (uninterrupted - they did not wake up in the middle of this session) was a nice surprise.  45 reps for DB CL and 45 reps for DB FS is solid.  The cleans with 16s and 20s just felt flat out light, crisp.  I remember when the 20s felt heavy six or however many months ago.  It makes sense to keep finding a way to train these movements; they go together well.

1/28/13 Monday January 28, 2013

5:25am - Joint mobility drills - 30 minutes

5:55 - 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

6:10am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps.  16s on the DB SW (wanted light).

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done for 1X:

PPR - 16, 5 L/R
PPR - 20, 5 L/R
PPR - 24, 5 L/R
DB SW - 16s, 10

The following was done for 3X:

C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
C&PPR - 24, 5 L/R
DB SW - 16s, 10

Finisher -
2H SW with 32 kg, 10

6:45am - Complete

Notes - Extremely tired due to being sick all weekend, and still well under the weather this morning.  Elected intention to drop down to DB SW 16s to conserve energy for the PPR and C&PPRs, which worked well because I actually was totally fine and got through 4 sets for a total of 120 reps (60 L, 60 R) which on this day was plenty.  The 16s and 20s felt very crisp, this movement is getting cleaner.  My kids woke up during the middle of this training session so things were a bit disjointed but moved quickly and got a lot of work done given the circumstances.  It will be good to see what I can do with this when actually rested.

1/25/13 Friday January 25, 2013

5:25am - Joint mobility drills - 30 minutes

5:55am - 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

6:10am - Training session - Focus on DB C&P with 24kg, test how it compares to a week ago.

Warm up -


GSq, 20kg , 5

GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5
TK PR with 20kg, 5 L/R

DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep

Between each C&P set - BUP with the 20kg for singles, or SL DL (no KBs), 3X each leg

Finisher -
2H SW with 32 kg, 1X (10)

7:10am - Complete

Notes -
I was out late with friends the previous night (again same as last week) and did not have a ton of energy and was also a little pressed for time, so I focused on conserving what I did have for the DB C&P.  They actually felt very strong and I was able to get to the 4th set, same as last week.  They reps felt strong.  On the 4th set I got to the very last rep on 1,2,3,4, 5 but after a strong clean I could not get the bell up.  Had to set it down and then get the last rep.  This was one rep better than last week. I really need more rest so I can punch out the 5th set next week.  Given the lack of sleep this week and continued soreness in the traps from SN on Tuesday, this was a very successful training session.

Noticed that the 2H SW with the 32 at the end just felt "light."  Very snappy, really letting the bell float and then waiting until the last second to throw it between the legs.  Nice.

1/24/13 Thursday January 24, 2013

5:00am - Joint mobility drills - 30 minutes

5:30am - 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

5:45am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 20 kg, 2X (5 L/R)
Windmills 20 kg, 3 L/R

TGUs (all done back to back with no rest):

20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R

6:00am - Complete

Notes - Very early morning session to work meeting at 7am in Issaquah.  Traps were still very tender due to work earlier in the week on SN that really has hit me hard this week.  With that said, the TGUs really felt good despite a lack of sleep and the trap soreness.  A couple of weeks and I should be able to try a 32 kg for singles.

1/23/13 Wednesday January 23, 2013

6:00am - Joint mobility drills - 45 minutes

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) - 16 kg shoulder cam shafts, each arm

7:15am - Training session with Ross - Focus on heavy 1H SW

Warm up -

TGU 20kg, 2 L, 2 R
TGU 24kg, L/R
TGU 28kg, L/R

DB DL 44 kg,  2X (5), 1H alternating, 5 L/R (felt "light")
TK PR with 20kg, 5 L/R
DB BU Sq 20 kg, 2

We then worked a variety of principally 1H SW.  20, 24, 28, 32, 36, 40 kg bells.  It went something like this:

1H SW, 20 kg, 10 L/R
1H SW, 24 kg, 5 L/R
CL, 24 kg, 5 L/R using a "slide step" technique that Ross taught me to move feet during the clean so that there is no movement after the rack.
CL, 28 kg, 5 L/R
C&PPR, 24 kg, 2X (5 L/R)

We then practiced quite a few hike/parks with the 28, 32, 36 and 40 kg bells, mixing in single SW after the hike/marks.  This was just to get a "feel" for the heavy bells.

8:30am - Complete

Notes -
Good session, a technical session.  I had spent a ton of time on the foam roller the previous evening, very long joint mobility session before training today as my traps were feeling it from Monday/Tuesday and particularly the pulled R trap from SN on Tuesday.  Largely I had worked that out through the foam rolling / joint mobility work and this did not hinder training today.  The slide step on the CL will be extremely useful.  Need to keep working the heavy SW so that everything else (SN for example) with lighter bells feels easy.

1/22/13 Tuesday January 22, 2013

5:00am - Joint mobility drills - 30 minutes

5:30 - 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) - 16 kg shoulder cam shafts, each arm

5:45am - Training session - Focus on SN with 16kg, 20 kg

Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 L/R
TK SS PR with 20kg, 2X (5)

The following was done for before each set of SN:
1H SW 20 kg, 10 L/R
1H SW 24 kg, 5 L/R
1H SW 28 kg, 5 L/R
1H HP 20 kg, 5 L/R

1H HP 24 kg, 5 L/R

SN:
1H SN 16 kg, 7 L/R, 6 L/R, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

Finisher -
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)

7:00am - Complete

Notes - Candidly a very disjointed training day.  My son woke up at 6am near the beginning of my training work.  I ran inside to check with him several times during the session.  My daughter then work up around 6:45am.  This probably added 20 extra minutes to the session and a lot of stops/starts.  I also pulled too hard on the SN with the 20s with my R side, which isn't surprising given that is my strong side (not enough hip snap).  I felt a muscle pull in the R trap near the end and this will end up having me do a lot of foam rolling work I expect.  No reason to SN with the 20 right now - I need to get better with the 16.  I also am banging my left wrist on some reps with the 16 and 20 due to not "punching" up quick enough.  Not the best day, but what do you do.

1/21/13 Monday January 21, 2013

5:00am - Joint mobility drills - 30 minutes

5:30 - 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

5:45am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps.  24s on the DB SW for strength.

Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 20kg, 5 L/R

The following was done for 1X:

PPR - 16, 5 L/R
PPR - 20, 5 L/R
DB SW - 24s, 5
PPR - 24, 5 L/R
DB SW - 24s, 5

PPR - 20, 5 L/R



The following was done for 2X:



C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
DB SW - 24s, 5
C&PPR - 24, 5 L/R
DB SW - 24s, 5
C&PPR - 20, 5 L/R


Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10

6:30am - Complete

Notes - Note that new schedule is starting of even earlier morning training - starting at 5am with joint mobility and outside for the main training work no later than 5:45, finishing by 6:30 or a few minutes thereafter.  I expect to have some adjustment period where my body has to get used to the new time.

Skill is improving on the PPR and C&PPR.  I elected not to do DBs but just focus on single bell work.  16s and 20s are getting easy, time to work on the 24s in a more concentrated fashion and then bump to the 28.  Noticed a little fatigue in lower back which I am certain is from DLs with the bar done in Spokane the previous Friday.  Definitely not pain, just some fatigue.

1/18/13 Friday January 18, 2013

In Spokane for work - different training day as a result (inside a gym).


6:30am - Joint mobility drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:15am - Focus on heavy DL with a barbell since I don't have access to barbells at home given my outdoor training regime with KBs.  I have not DL with a barbell since last being in Spokane for work in October 2012 (3 months)

DL with 135 lbs, 1X (5) (light, just a warm-up)
DL 185 lbs, 1X
DL 225 lbs, 1X
DL 275 lbs, 1X (PR)
DL 305 lbs, 1X (PR)

Two successive PRs with the DL.  This without DL with barbells in 3 months and even then that was 1 day in October and was the first time I think I have ever DL with barbells.  I have been doing DLs with KBs as a warm-up for some time, but don't do a ton of them.  Clearly all of the other pulls (SW, SN, CL) have created a lot of strength to be used for barbell DL.  With even a little practice and access to a bar I think I could get to 2X bodyweight without much effort at all (about 380 lbs).

After DLs I did some Alt SW, about 10 L/R 3X with the 40 lb KB.

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1.  Wanted another set but stopped due to grip issues (calluses).
Push-ups (P-U) - mix of raised P-U, tapping shoulders with one hand, focus on really driving with the lats.

8:00am - Complete

Notes -
It was nice to hit some PRs on the DL.  I have read frequently from Pavel and others that 2X bodyweight in the DL is a minimum for strength.  Like pressing 1/2 bodyweight OH and passing the SN test of 100 SN in 5 mins with the 24 KB, a longer term goal is 2X bodyweight DL with the bar.  Based on my current training plan (no gym, outside my house with KBs) this is a lesser goal and if it happens it will most likely be a "WTH" thing that occurs without training for the lift directly.

1/17/13 Thursday January 17, 2013

In Spokane for work - different training day as a result (inside a gym).


6:30am - Joint mobility drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:15am - Focus on combining PPR, C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

DL with 135 lbs, 2X (5) (light, just a warm-up)

The following was done for 4X:

PPR - 40 lbs L/R, 5
C&PP - 40 lbs L/R, 5
P/U (strict) - 5X

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1
Push-ups (P-U) - mix of raised P-U, tapping shoulders with one hand, focus on really driving with the lats.

8:00am - Complete

Notes -
This was a very solid training session. The supersetting of a press followed by a pull (PPR to P/U) is something I have wanted to try.  The P/Us were EASY and I have not trained these in forever.  The SN finisher also felt very good.  Nice to be able to mix things up just a bit and get creative while on the road.

1/15/13 Tuesday January 15, 2013

6:00am - Joint mobility drills - 30 minutes

6:30am - 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

7:00am - Training session with Ross - Focus on PPR and C&PPR, DB SW

Warm up -
TGU 24kg, single each arm
DB DL 44/40 kg (ASym), 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm

We worked on a "helper" drill to cue correct ab contraction for the PPR.  This involved laying on my back on the ground and touching hands to opposite feet in a bicycle motion, keeping my neck long.

The following combination was done as follows, waiving the weights between 20 and 24 kgs for 3X per weight:

3X (alternating from 20 to 24):
DB SW 20kg, 5
PPR 20kg, 5

3X

DB SW 24kg, 5
PPR 24kg, 5

Finisher - did 10X 2H SW with the 40 kg - felt super light and easy.


8:15am - Complete

Notes -
DB SW with 24s felt very very good and the PPR is improving for certain, getting better connection between the hinge and push up with the bell.  Given that I had done PPR and C&PPR the day before, this was lot of pressing, and I did not feel much fatigue.  

1/16/13 Wednesday January 16 ,2013

5:15am - Joint mobility drills - 30 minutes

5:45am - 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

6:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1

TGUs (all done back to back with no rest):

20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R

6:30am - Complete

Notes - Had to do a lot of stretching on joint mobility - pretty tight from the previous 2 days of PPR.

Definite improvement on the TGUs from the previous week, and was able to rep with the 20 and the 24 very easily.  Once I get a couple of reps on the 28, I will move to try for a 1RM with the 32.  Probably about 2-3 weeks from now.  Shoulders felt extremely good all day after the TGUs.

1/14/2013 Monday January 14, 2013

5:45am - Joint mobility drills - 30 minutes

6:30 - 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

6:45am - Training session - Focus on PPR and DB PPR, as well as C&PPR and DB C&PPR, variety of weights (16, 20, 24) using rounds of 5 reps

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

PPR - 16, 5 L/R
DB PPR - 16s, 5
PPR - 20, 5 L/R
C&PPR - 20, 5 L/R
DB PPR 20s, 5
DB C&PPR - 20s, 5
PPR - 24, 5 L/R
C&PPR - 20, 5 L/R
DB C&PPR - 20s, 5
DB C&PPR - 16s, 5
C&PPR - 20, 5 L/R
C&PPR - 24, 3 L/R (felt fatigue, time to stop)

Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10

7:30am - Complete

Notes - On suggestion of Ross I am subbing out the single C&P with the 28 for PPR for some time so I can hone this skill.  Really a pretty good training session and given the focus on one lift, more volume than usual which was good.  The 16s and 20s felt good and I was getting decent hip snap.

For DBs, 16s were good, 20s, hard to get consistent hip snap.  The DBs felt a bit odd with legs having to be so wide.  On the DB C&P the wide stance feels good, but here, I wanted to be narrower but moving the legs around seemed like a waste of both time and that I would lose tension.

24s were hit and miss despite the fact I can DB C&P these for many sets/reps.

We are going at the PPR again tomorrow and hopefully today's session built some muscle memory vs. fatiguing me too much for tomorrow.

1/11/2013 Friday January 13, 2013

6:25am - Joint mobility drills - 30 minutes

6:55am - 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

7:10am - Training session - Focus on DB C&P with 24kg

Warm up -

GSq, 24kg , 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5

DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep

Between each C&P set - DB Sq with 16kg, 5X

Finisher -
2H SW with 32 kg, 1X (10)

7:45am - Complete

Notes -
I was out late with friends the previous night and did not have a ton of energy and was also pressed for time, so I focused on conserving what I did have for the DB C&P.  They actually felt very strong and I was able to add a 4th set, so this was the most reps I have done with the DB C&P, cleaning between each PR.  On the last set however I got to 1,2,3 and had to set the bell down and pick back up for 4,5.  I think there is a good chance with better rest that a week from today I can add a 5th set.  I am stalking 5X (1,2,3,4,5) with the 24s, with mastery, and then I will move to adding either 1 28 or possible just try to jump up to 2 28s and see what happens, dropping down to 3X (1,2,3) to start.

1/10/2013 Thursday January 10, 2013

6:15am - Joint mobility drills - 30 minutes

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

7:00am - Training session with Ross - Focus on single and DB SL DL, DB SW

Warm up -

The following combination was done for 1X:

DB DL 44 kg, 5, 1H alternating, 5 L/R (PR for the DL)
TGU 20kg, 1 L/R
DB BU Sq 16 kg, 2
DB TK SSPR with 16kg, 5

The following combination was done for 1X:

DB DL 44 kg, 5, 1H alternating, 5 L/R
TGU 24kg, 1 L/R
DB BU Sq 20 kg, 2 (PR for DB BU Sq)
DB TK SSPR with 16kg, 5 L/R

We then worked on 1H and DB SL DL techniques with the 12 kg bells.
Combinations essentially of 3-5 reps each leg with 12s.  The focus was on a straight back leg, really stretching to engage the glute on the stretching leg side, as well as keeping elbows straight and shoulders locked in with lats engaged  (DL position).  We introduced the 1H which I liked.  We used 16s last week and that felt like too much weight.

The following combination was done for 3X, with the 1H single leg deads intermixed between each set:
DB SW 24kg, 7

The finisher was:

1H SW 32 kg, 2X 5 L/R

8:15am - Complete

Notes -
DB SW with 24s felt very very good.  I should stalk DB 28s because I believe I am there to try this.  Going to do that next time.

Ross gave me some tips on the 1H SW with the 32s.  Need to get that hip hinge, snap, and keep shoulders straight with the bell in the floating position.  I'll work down with the 28 and get better form, and just do 1-2 reps with the 32s.

1/9/2013 Wednesday January 9, 2013

6:15am - Joint mobility drills - 30 minutes

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

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1 (first time with 20kg)

TGUs (all done with each arm back to back with no rest between arms):

20 kg, 1
24 kg, 1
28 kg, 1

7:30am - Complete

Notes - Had a full body massage the previous afternoon which was very helpful to work out some elbow, forearm and oblique (psoas right side) stuff.  However our son was up all night sick and so I got started late and was very tired.  The TGUs with the 24 and 28 felt very heavy and forced me to really focus on technique.  I wanted to get multiple reps today with each bell on the TGUs without setting the bell down, but in the physical state I was in, that didn't make sense and I backed off.

The Windmills felt extremely good and I liked the heavier weight with the 20kg.  I believe the full body massage helped provide a little more flexibility in the hips which I took advantage of.

1/8/2013 Tuesday January 8, 2013

5:45am - Joint mobility drills - 30 minutes

6:15 - 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

6:30am - Training session - Focus on Snatches with 16kg, 20 kg, and add in some laddering

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done for a warm up to snatches:
1H SW 20 kg, 5 L/R
1H HP 20 kg, 5 L/R
1H SW 24 kg, 5 L/R
1H SW 32 kg, 5 L/R (most I have ever done of these at 32 kg)
1H HP 24 kg, 5 L/R (had never HP'd with the 24)

Snatches:
1H SN 16 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)


1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

1H SN 16 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

Between each snatch set - weighted DB SL DL with 16 kgs, 2 each leg

Finisher -
Heavy CL with 32 kg, 2 each arm
1H SW 32 kg, 5 L/R
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - Really good training session.

The 20 kg snatches absolutely smoked me, totally gassed.  For my last  set back with the 16s, however, those felt light.  Have to keep working the 20s.  The 5,4,3,2,1 ladder scheme working back and forth between L/R without setting down the bell was something I really liked for snatches.

Really like 1H SW with the 32s as well.  Really have to snap hips and keep the lat engaged as the bell floats up.

1/7/2013 Monday January 7, 2013

5:30am - Joint mobility drills - 30 minutes

6:15 - 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

6:30am - Training session - Focus on C&P with 28kg

Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

C&P with 28 kg - 4X (1, 2, 3) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm

Finisher -
Heavy CL with 32 kg, 1 each arm
1H SW with 32 kg, 5 each arm
2H SW with 32 kg, 10

7:15am - Complete

Notes - After this training session I feel ready to add the 4 ladder on the send of each set to go to 4X (1,2,3,4).  Had plenty left in the tank today.  Single resses with 32 were easier as well, though it didn't seem like I could get another rep out of the left arm.  I tried and stalled out.  Didn't try with the right as a result just to keep it balanced.

Also really liked the 1H SW with the 32.  Really have to keep the lats engaged with the heavy bell.  It felt good.  After this the 2H SW with the 32 was so light it was almost comical.  I am going to keep doing heavy 1H SW with the 32 as much as possible.

1/4/2013 Friday January 4, 2013

6:25am - Joint mobility drills - 30 minutes

6:55am - 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

7:10am - Training session - Focus on DB C&P with 24kg

Warm up -

GSq, 24kg , 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK DB PR with 16kg, 5

DB C&P with 24kg, 3X (1,2,3,4,5), cleaning bell between each rep

Between each C&P set - DB Sq with 16kg, 5X

Finisher -
Hike and park with 32 kg, 3 each arm (warm up for C&P)
C&P with 32 kg, 1 each arm (equals PR set one week ago)
2H SW with 32 kg, 1X (10)


7:55am - Complete

Notes -
DB C&P felt solid, but challenging due to PPR training yesterday with Ross.  This limited the number of sets (I wanted 5 sets, but quickly determined that 3 sets with extremely good technique was going to be fine).  Further, since going to doing CLs between each rep the last several weeks (previously was doing MPs for DB PR, only cleaning to start each ladder), incorporating a CL for each rep significantly increases fatigue.

Focused on good CLs and trying to press straight up from shoulders and pressing feet into ground (looking to find that "column" feeling).  The last rep in each ladder (5) was tough but form was good and lockout was achieved. 

After completing the DB C&P felt fine to try a single C&P with the 32.  Nailed both arms and each was easier than the PR achieved last week doing the same lift.  I will try to add 1 rep and get 2 on each arm a week from now.  It is clear I have 2 reps in the R arm but not certain about L, particularly with fatigue at the end of a training session.

RKC Exercise Notations (courtesy of Ross Meyer, RKC)

I asked my good friend and mentor, Ross Meyer RKC, to provide me feedback on this blog as well as advising me on "proper" nomenclature for kettlebell exercises.  I have copied the information he provided on exercise notations (abbreviated shorthand) here.  I am using these abbreviations in my training logs.

Here are the short hand notations for our exercises so far:

1H - one hand

SL - single leg

DB - double bell

2H - two hand (usually two hands on one bell, e.g. 2H SW)

BU - bottoms-up

ALT - alternating (e.g ALT 1H DL)

OH - overhead

TK - tall kneeling

1/2K - half kneeling

1/2K-op - half kneeling open (flexed hip adducted to 90 degrees)

DL - deadlift

suit.DL - suitcase DL

SW - swing

DARC- alternating 1H swing with a release and catch at the transition

HP - high pull

LP - low pull

SQ - squat

GSq - goblet squat

FS - front squat

CL - clean

PR - press, aka overhead or military press

C&P - clean & press

C&J - clean & jerk

PPR - push press

SN - snatch

TGU - Turkish getup

LGU - little getup (TGU to elbow or hand)

P-U - pushup (hyphen is horizontal, like body position in pushup)

P/U - pullup (slash is vertical, like body position in pullup)

P-C - pull - catch

P-C-P - pull - catch - press

P-C-Sq - pull - catch - squat

i.club - indian club

1/3/2013 Thursday January 3, 2013

6:15am - Joint mobility drills - 30 minutes

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

7:15am - Training session with Ross - Focus on DB SL DL, PPR, DB SW

Warm up -
TGU 20kg, single each arm
DB DL 36 kg, 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm

The following combination was done for 1X:
DB SW 20kg, 5
PPR 20kg, 5 each arm

We then worked on DB SL DL techniques with the 16 kg and 12 kg bells.
Combinations essentially of 3 reps each leg with 16s, then 2 with 12s, back to 3 with 16s.  The focus was on a straight back leg, really stretching to engage the glute on the stretching leg side, as well as keeping elbows straight and shoulders locked in with lats engaged  (DL position).


The following combination was done for 3X, with the single leg deads intermixed between each set:
DB SW 24kg, 5
PPR 24kg, 5 each arm was the goal (it ended up being 5, 4, 3)


8:15am - Complete

Notes -
DB SW with 24s felt very very good.  I should stalk DB 28s because I believe I am there to try this.

The SL DLs were good.  Need to reinforce keeping a flat back and really look to fire the glute on the stretching leg hard.

The PPR needs work.  Felt fatigued on the 24s and the hips were not driving the bell enough.  I need to drop a bell size to the 20kg and really hone technique, then back up to the 24.  Doing DB SW with 28s should help make the 20kg feel "light" on the PPR.

1/2/2013 Wednesday January 2, 2013

6:15am - Joint mobility drills - 30 minutes

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

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 3

TGUs (all done with each arm back to back with no rest between arms):

20 kg, 2
24 kg, 1
28 kg, 1

7:30am - Complete

Notes - Noticeable fatigue on TGUs given new warm up to incorporate tall kneeling presses and windmills.  Increased emphasis on technique on TGUs versus adding reps given the fatigue factor.

1/1/2013 Tuesday January 1, 2013

5:45am - Joint mobility drills - 30 minutes

6:30 - 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

6:45am - Training session - Focus on Snatches with 16kg, test a 20 kg

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5

The following combination was done for 4X:
1H SW 20 kg, 5
1H HP 20 kg, 5
1H SW 24 kg, 5
1H SN 16 kg, 5-8 reps as comfortable

Between each set - BU PR with 20 kg, singles each arm or weighted DB SL DL with 16 kgs, 2 each leg

Tested 20 kg for SN, 3 - felt easy and technique felt good.

Finisher -
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - SN with 16 kg feeling easy.  Technique improving.  Did not notice banging on forearms and no evidence of that next day.  "Punching" with the bell to get to lockout starting to feel normal.

12/31/12 Monday December 31, 2012

5:45am - Joint mobility drills - 30 minutes

6:30 - 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

6:45am - Training session - Focus on C&P with 28kg

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each earm
TK SS PR with 16kg, 5 each arm

C&P with 28 kg - 4X (1, 2, 3) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm

Finisher - 1H SW with 32 kg, 5 each arm
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - C&P felt easier, cleans were "cleaner".  Not yet ready to add the 4 ladder to each set.