2/27/13 Wednesday February 27, 2013 (DB FS)

6:30am - Joint mobility drills - 30 minutes

7:00am - 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

7:30am - Training session with Ross - Focus on DB FS

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 32kg, L/R

Ross gave me a few cues on moving my pelvis during the TGU which were good reminders.

We really focused on DB FS almost exclusively this session.   We worked in some assistance drills in between the DB FS such as the goblet squat with curls, hanging leg raises.

Warm up - DB FS 20s, 5

DB FS 24s, 5 (2X)

DB FS 28s, 2 (5X)

8:30am - Complete

Notes - Good session.  Felt a lot of power on the DB FS with the 24s and the 28s.  Ross provided some good cues with my elbow position, really ensuring the elbows touched very close to by body, deep in the squat position, straight back and very broad shoulders, no shelving.  

2/26/13 Tuesday February 26, 2013 (SW, SN)

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 1H SW, varying weights, SN, varying weights.

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

The following was done in sequence 2X:

1H SW 20, 10X L/R
1H SW 24, 10X L/R
1H SW 28, 5X L/R

SN 16, 5X L/R
SN 20, 5X L/R
SN 24, 1-2X L/R (PR)
DB SN 16, 5X

Finisher-
2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Pretty much all of the swings were done with the bell raising at or above eye level, really as a prep to snatching.  The SN felt really good.  Snatching 24s for explosive singles or doubles was really cool and these felt great going up and into the top position.  Bringing them down was challenging (taken for a ride a bit) but that is why I elected to do singles or doubles for now.

2/25/13 Monday February 25, 2013 (DB C&P)

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 DB C&P with 24kg, test how it compares to one week.  Trying to get to 5X 1,2,3,4,5

Warm up -

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

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

Between each C&P set - SL DL (no KBs), 3X each leg

C&P 32kg, 1X L/R (went up easy)

Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Finally broke through the plateau - got it done, and without a problem - I had some in the tank at the end.  Got a few quick breaks as both of my kids woke up during the training session, so came back to each set with a little energy after 1-2 minutes of rest taking care of them.  It felt good to reach this milestone.  Now, to keep progressing toward the strict PR 1/2 body weight goal which for me at 185 lbs would be the 40kg.  I can press the 32 for singles.  I am pretty sure I can press a 36 if I was really fresh and warmed up, though I have not tried.  Going to talk to Ross about different ways I might go from here to keep that in sight.

2/22/13 Friday February 22, 2013 (C&PPR)

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 C&PPR, variety of weights (20, 24) using rounds of 8 and 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

3X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R

Threw some single leg deads between these rounds of C&PPR.

Finisher -
DB SN 16s, 2X (5)
SN 20s, L/R 5
SN 24, L/R single (PR)
2H SW with 32 kg, 10

5:45am - Complete

Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever.  Snatched a 24 with both L/R, again no problem.  Very cool.

2/21/13 Thursday February 21, 2013 (C&P)

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

6545am - Training session - Focus on C&P with 28kg (have not done this in some time)

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 - 3X (1, 2, 3, 4, 5) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm

C&P with 32 kg - a single, L/R (was easy)

Finisher -
DB SN 16s, 3X (5)
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - really good session.  Most reps I have ever done with a 28kg, and it was not a problem at all.  The singles at the end with the 32 went up very easily.  I have a 36 kg press in me right now no problem, possibly a 40kg.  Need to keep going and work the heavy C&P.

2/20/13 Wednesday February 20, 2013 (Stacked PR)

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 DB Bent over Rows, DB CL, SN and DB SN (new movement).

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
DB DL 48kg, 2X (5)
BU PR L/R, 1X 20kg, 1X 24kg (PR)

We worked some heavy 28kg swings to start.  We then worked on DB SN with 16s, SN with 20, did some bent over rows, and then worked the PR by doing a stacked PR with 10s and then 12s.  Did a cycle between row, PR, row, SN or DB SN.   We used a "high swing" (bell over eye level) for prepping the SN.  That was extremely effective.

8:30am - Complete

Notes - Good session.  Didn't really love the stacked PR that much, but will consider working it in the future.  The intention was to use to bust the plateau on the DB PR 24s I have been dealing with. Two 12s does feel "heavier" than a 24. Lots of power on the DB SN.  The high swing movement was really good to prep the SNs.  I liked it a lot, better than HPs.

2/19/13 Tuesday February 29, 2013 (CL FS SN)

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 CL, FS, mixed with 1H SW, varying weights, finish with SN.

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

Variety day, mixing CL, FS, SW

CL 20, 5X L/R
CL 24, 5X L/R
CL 28, 5X L/R
CL 32, 3X L/R

CL into FS 20, 5X L/R (this series went CL 1 rep, FS 1 rep, CL 1 rep)
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 1X L/R

The following was done after the CL FS chain:

1H SW 20, 10X L/R
1H SW 24, 10X L/R
1H SW 28, 5X L/R

Finisher-
DB SN 16, 5 L/R, 3X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Filling this out on Friday 2/22 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.  

2/18/13 Monday February 18, 2013 (DB C&P)

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 DB C&P with 24kg, test how it compares to one week.  Trying to get to 5X 1,2,3,4,5

Warm up -

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

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

Between each C&P set - SL DL (no KBs), 3X each leg, or DB BUP into Sq with 16s

Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -

Same as last week - left it just 1 rep short on the last ladder.  Frustrating, but I was working off of like 4 1/2 hours of sleep.  Will get this next week.

2/15/13 Friday February 15, 2013

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

7:30am - Joint mobility drills - 15 minutes

7:45am - 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 (2X L, 2X R)
OH lockout walks with the 40 lbs (about 2 minutes each arm)

8:00am - Very short on time, decided to do SW, HP as well as SN with the 30 lb kb.

The following combination was done 2X in sequence:

SW with 40 lbs, 10X L/R, 20X Alt L/R
HP with 40 lbs, 5X L/R
SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (30X L/R)
Push-ups (P-U) - standard P-U on the ground, really driving with the lats.  10X.

8:30am - Complete

Notes -
In the circumstances a great session.  I went to bed at 2am after partying with coworkers for our last night in Spokane on our engagement.  I got about 5 hours of sleep but definitely hung over and felt brutal until I finished the kettlebell warm up.  Broke a sweat doing the SN and felt great afterwards.

2/14/13 Thursday February 14, 2013

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


6:15am - Joint mobility drills - 30 minutes

6:45am - 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)

7:00am - Focus on combining C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

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

The following was done for 6X:

C&PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 50 overall.

7:30am - Complete

Notes -
Done this same training session 3 weeks in a row in Spokane on Thursday.  Absolutely love kettlebells combined with P/U.  I worked extremely fast and efficiently due to time crunch.

2/13/12 Wednesday February 13, 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 DB Bent over Rows, DB CL, SN and DB SN (new movement).

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
DB DL 48kg, 2X (5)
OH walks with 24kg

We started with some SW, about 25 reps L/R using 20, 24, and 28.

We then worked a sequence (about 6-7 sets) of DB Bent Over Rows with 14s, into DB CL with 20s or 24s, back to DB Bent Over Rows, then to SN with a 16, and then eventually DB SN with 12s and then 16s.    Reps per set were about 5.

8:30am - Complete

Notes - Good session, did DB SN for the first time and it was flat out awesome, really actually felt better than SN for me.  We grooved some technique for the DB CL by using Bent Over Rows to try and really get a feel for using the lats in the DB CL to keep the bells very close to by body, eliminating bounce on the catch in the rack.  It was working.  On the SN and DB SN, worked short sets really trying to throw the bell back and punch up hard at the top.  I really look forward to working this DB SN some more and seeing how that can improve over time.

2/12/13 Tuesday February 12, 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 CL into FS, mixed with 1H SW, varying weights.

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

Variety day, mixing CL, FS, SW

CL into FS 20, 5X L/R
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 3X L/R

The following was done after the CL FS chain:

1H SW 20, 10X L/R
1H SW 24, 10X L/R
1H SW 28, 5X L/R

I then repeated the above CL FS chain, and then repeated the 1H SW series 2X for a total of 3 sets for the day.

Finisher-
SN 16, 5 L/R, 2X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Filling this out on Friday 2/15 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.  

2/11/13 Monday February 11, 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 DB C&P with 24kg, test how it compares to one week.  Trying to get to 5X 1,2,3,4,5

Warm up -

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

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

Between each C&P set - SL DL (no KBs), 3X each leg, or DB BUP into Sq with 16s

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

6:50am - Complete

Notes -

I pretty much nailed 4 sets up to 5 ladders without an issue.  Had a couple of interruptions as my two kids woke up very early.  Came back to the 5th set and got to 1,2,3,4 without major issue, but could tell the next one to get the 5th and final ladder would be a challenge.  Got 1,2,3,4,4 -  had to set the bell down for the very last rep on the 5th ladder.  1 rep short of the goal.  The initial dead CL from the ground on each rund of the ladders felt AWESOME and incredibly strong.  My dead CL is definitely improving.  I don't always achieve the same feeling with the SW CL between each rep.  Have to keep working it.

2/8/13 Friday February 8, 2013

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

7:15am - Joint mobility drills - 15 minutes

7:30am - 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 (2X L, 2X R)
OH lockout walks with the 40 lbs (about 2 minutes each arm)

7:45am - Very short on time, decided to do BB DLs, as well as SN with the 30 lb kb.


DL with 135 lbs, 2X (5) (light, just a warm-up)
DL 185 lbs, 1X
DL 225 lbs, 1X
DL 275 lbs, 1X
DL 325 lbs, FAIL

After DLs I did some Alt SW, about 20 L/R 3X with the 40 lb KB.

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (2X).


Push-ups (P-U) - standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:30am - Complete

Notes -
DLs felt good all the way to 275.  I decided to try for a PR (previous was 305 about 2-3 weeks ago) at 325.  Wow, it did not feel like I even came close to pulling that off the ground.  I was working off less than 5 hours of sleep (2nd night in a row of that) and was very fatigued.  Not surprised.  I walked away and 275 no issues in the circumstances is pretty good.

Snatches with that 30lb felt awesome.  Getting a better groove on both arms.  I felt like I could have keep going and going with those. Nice.

2/7/13 Thursday February 7, 2013

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

7:00am - Joint mobility drills - 30 minutes

7:30am - 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)

7:45am - Focus on combining C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

The following was done for 6X:

C&PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:15am - Complete

Notes -
Supersetting the C&PPR with the P/U is just an awesome combo.  Really love doing P/U.  Wish I had a P/U bar at the house.

2/6/13 Wednesday February 6, 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 CL, narrow PR with the 16, 20 and 24s.  Heavy SW with the 24 and 28, as well as 1H farmer carries with the 20 and 24.

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
TGU 32kg, L/R (PR) (awesome to get a PR - this was not hard, felt easy)

DB DL 48kg, 2X (5) (PR) (another PR - DL double Beast - awesome)

TK PR, 20kg, 5X L/R

We did circuits of 1H farmer carries, into CL, into narrow stance PR, and then heavy SW.  Probably did about 6 or so sets of this, doing about 5 reps for the PR and SW L/R.

8:30am - Complete

Notes - Good session, picked up PRs in the TGU and DB DL which was pretty sweet.  Really liked the narrow stance PR and may incorporate some practice of that drill in the future.  Did some very nice heavy SW with the 28 that felt solid.

2/5/13 Tuesday February 5, 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 CL into FS, mixed with 1H SW, varying weights.

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

The following was done as a chain (CL 1X L, FS 1X L, CL 1X R, FS 1X R, up to 5X):

CL 20, 5X L/R
FS 20, 5X L/R


CL 24, 5X L/R
FS 24, 5X L/R



CL 28, 5X L/R
FS 28, 5X L/R (could only get 3 L, had to put bell down and then pick back up to get final 2)


The following was done 1X after the CL FS chain:

1H SW 20, 10X L/R
1H SW 24, 5X L/R
1H SW 28, 5X L/R

I then repeated the above CL FS chain, and then repeated the 1H SW series.

Finisher-
SN 16, 5 L/R, 2X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session, I liked these movements and the varying weights was a good approach. Best part of training was a very SN reps with the 16 that just felt damn good.  I like that weight right now with SN.  I have just a bit of confidence with it and I want to really GTG with the 16.  I am noticing calluses getting very rough however and I must do something about my hand care.

2/4/13 Monday February 4, 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 DB C&P with 24kg, test how it compares to about 10 days ago.  Get to a 5th set for the first time.

Warm up -

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

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

On the 3rd set getting the 5th rep was very difficult.  On the 4th set I got to 1,2,3,4, had to set bell down, then get 5.  On the 5th set I got 1,2,3 no problem, but could tell that getting 4 and 5 would be difficult.

Between each C&P set - SL DL (no KBs), 3X each leg

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

6:50am - Complete

Notes -
Well, I was able to progress further from my last training session on the DB C&P and got into the 5th set.  I had only about 4 1/2 hours of sleep due to my daughter coughing until midnight, so this was hugely successful in the circumstances.  I really have not been able to get proper sleep lately and it is resulting in a plateau for training.  Honestly I feel like with proper sleep I could seriously be making a lot of gains right now.  But, it is very important to listen to the body and know when to pull back.  I think I accomplished that today and left enough in the tank for recovery for the next training session tomorrow.

2/1/2013 Friday February 1, 2013

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

6:45am - Joint mobility drills - 30 minutes

7:15am - 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)

7:30am - Very short on time, decided to do 1H SW with 40 lb kb, as well as SN with the 40 lb kb.

1H SW - 2X (10) L/R
1H SW alt L/R 30

3X:

SN, 5 L/R

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

7:50am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  Finishing with the SN actually felt really, really good though which was nice because doing these last week resulted in pulling too hard with my R lats and tweaking the muscle, which is still recovering.  But form felt good today, really focused on snapping the hips and letting that drive up the bell.  Solid.

1/31/13 Thursday January 31, 2013

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

7:00am - Joint mobility drills - 30 minutes

7:30am - 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)

7:45am - Focus on combining 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, 4X (5) (light, just a warm-up)

The following was done for 5X:

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

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:30am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  With that said this was a solid session.

1/30/13 Wednesday January 30, 2013

6:30am - Joint mobility drills - 30 minutes

7:00am - 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

7:30am - Training session with Ross - Focus on CL, FS with the 20 and 24s.  DB SL DL with 12s, as well as 1H farmer carries with the 24

Warm up -

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

We worked a variety of CL with 20 and 24s, into FS.  We alternated into a variety of DB SL DLs with the 12s, and then mixed in 1H farmer carries with a 24.

Probably all told did about 5X L/R 5 for CLs and FS.  Did about 5X L/R 1, 2, 3 for the DB SL DLs with the 12s.  For carries did about 3X L/R with the 24 walking around the room.

8:30am - Complete

Notes -
Good session, just kind of a variety session.  I was extremely tired and trying to fight through a cold, and didn't have a ton of energy after doing C&PPRs on Monday and then into DB FS Tuesday, while fighting the cold.  A good reminder to keep working in the DB SL DLs into my weekly routine at least just a little bit because the movement was noticeably improved.  Reminder on CL to really pull back shoulders, lats down, get wide and not sink in the chest (GS move).