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.