3/25/13 Monday March 25, 2013 (CL, VK PPR)

5:30am - Joint mobility drills - 30 minutes

6:00 - 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

6:15am - Training session - Focus on CL, then the Viking PPR, two weights (20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). I picked up the Viking PPR technique from re-watching the Return of the Kettlebell DVD with Pavel and Kenneth Jay.  The key is a pause at the top at lockout, and then drop/dip and explode the bell back up to lockout.  This is my first time practicing the push press in this style.

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

5X:

CL - 20, 5 L/R
VK PPR - 20, 5 L/R
CL - 24, 5 L/R
VK PPR - 24, 5 L/R

Did single leg deadlifts (without bells) between each of the 5 sets, 3X per leg.

Finisher -
1H SW, 24, 5 L/R
SN 20, 5 L/R
DB SN 16s, 5
2H SW with 32 kg, 10

7:15am - Complete

Notes - I think I should have worked in 16s again and started there.  The 20s felt explosive (generally) on the VK PPR, the 24s did not.  I did like the technique.  I think I need to work in the lighter bell range and just make this more of a ballistic exercise, focusing on power, and then go for the 24.
Snatches felt awesome.

3/22/13 Friday March 22, 2013 (DB C&P 24s)

9:15am - Joint mobility drills - 30 minutes

9:45am - 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

10:00am - Training session - Focus on DB C&P with 24kg, getting 5 ladders 1,2,3,4,5 for 75 reps.  Dropping back down to this weight - I am going to absolutely own this.

Warm up -

GSq, 16kg , 5
GSq, 24kg , 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 bells), 3X per leg, or some BU PR with 16s (reps - 3 L/R) or 20s (1 L/R)

Finisher -
C&P 32 kg, 1X L/R
2H SW with 32 kg, 1X (10)

11:00am - Complete

Notes -
I owned this training session.  I had a lot of extra sleep, and it showed.  I focused on really pulling down hard on the negatives with the lats, and it really seemed to springload the cleans. The feeling was awesome and I think I may now be finally getting additional muscles truly working in the press.  I am going to work these 24s hard, do seesaws as well, and then look to go back to the 28s and see what happens.  I got these 5 ladders very easily, no doubt about any reps.  I cleaned and pressed the 32 at the end of this session with each arm without an issue as well - a good sign.  Further, left elbow and forearm issues seem to be clearing.  Several body work / acupunture / chiropractic sessions and just simply backing off the training and getting a few nights of extra sleep has been a really successful combination.

3/21/13 Thursday March 21, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - 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 TGUs, but warm up with Windmills to get feel

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

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

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Great to work the TGUs.  Good session, a great exercise for me.  I am going to move towards doing mainly TGUs as a "variety day" each Tuesday and Thursday, and focus on going heavier on M/W/F.   These are now recovery days and I want to create significant shoulder stability for snatches with the TGUs, and then eventually Jerks once I learn that movement.

3/20/2013 Wednesday March 20, 2013 (CL, PPR)

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

9:00am - Joint mobility drills - 30 minutes

9:30am - 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
TGU with 40 lbs, 2X L/R
Overhead walking holds with the 40 lbs, about 100 ft of walking

9:45am - Focus on combining CL, then into 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, 3X (5) (light, just a warm-up, switching double overhand grip to one hand overhand, and used a narrow stance with hands outside legs - actually felt really good)

The following combo was done for 2X:

CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
P/U (reverse grip) - 6 (3 L, 3 R)

Some guys then took over the squat rack, which has the P/U bar - so no more P/U were possible.  I finished  then with 4X of the following:


CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
(add 2 reps on the last set to get 50 total reps for CL, and for PPR)


Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats. Just did a very slow set of 10 reps.

10:15am - Complete

Notes -
I worked extremely fast and efficiently due to time crunch.  Everything felt really good today, noticeably better than the last several weeks.  The difference?  I believe it was sleep.  I got 7 hours of sleep.  I have been getting 5 which is just not enough.

3/19/2013 Tuesday March 19, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - 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 TGUs, but warm up with Windmills to get feel

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

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

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

7:00am - Complete

Notes - Great to work the TGUs.  Good session, a great exercise for me.  Didn't even necessarily need to go this heavy and I may just back that off and work in the 24 kg range for multiple reps.

3/18/2013 Monday March 18, 2013 (CL, DB SS PR)

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 SS PR, getting 50 reps by going 5 L/R 20 kgs, 5 L/R 24 kgs, for 5 sets each.  Doing 5 CLs before each set.

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

5X in sequence:

DB CL 20kg, 5
DB SS PR 20kg, 5 L/R

DB CL 24 kg, 5
DB SS PR 24 kg, 5 L/R

Between each DB CL / SS PR set I did some SL DLs without weights, and a few BU PRs with the 20s.

Finisher -
DB SN 16s, 5 (2X)
SN 16, 5 L/R
2H SW with 32 kg, 10 x 1 set

7:00am - Complete

Notes -
Another good session with the DB SS PR and this was "easier" than a week ago, lots of very good reps.  I should be able to increase sets/reps in a week, keep working toward probably 75 reps total and then move up a bell.

3/15/2013 Friday March 15, 2013 (DB CL, DB SQ, DB SW)

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

6:45am - Training session - Doing a complex, DB CL, DB SQ, DB SW using 16s, 20s, 24s

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

2X in sequence, 90 total reps, 30 of each movement:

DB CL, 16s, 5
DB SQ, 16s, 5
DB SW, 16s, 5


DB CL, 20s, 5
DB SQ, 20s, 5
DB SW, 20s, 5



DB CL, 24s, 5
DB SQ, 24s, 5
DB SW, 24s, 5


Finisher -
2H SW with 32 kg, 10 x 1 set

7:15am - Complete

Notes -
Pretty pressed for time but this worked out well.  A very quick session and the movements and weights felt good.

3/14/13 Thursday March 14, 2013 (CL, PPR)

5:30am - Joint mobility drills - 30 minutes

6:00 - 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

6:15am - Training session - Focus on CL, then PPR, variety of weights (16, 20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). Needed to dial down weights from the DBs from last week in a major way as I work through some tweaks in the left elbow/forearm/wrist.  Using the lighted weights and one bell will help me really focus on technique.

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

3X:

CL - 16, 5 L/R
PPR - 16, 5 L/R

CL - 20, 5 L/R
PPR - 20, 5 L/R
CL - 24, 5 L/R
PPR - 24, 5 L/R

Then for a total of 10 sets to get to 50 reps each L/R:
CL - 20, 5 L/R
PPR - 20, 5 L/R

Didn't do much between sets - just a little bit of loosing limbs.  Both my kids woke up and I was in and out of the house with them, which basically was my rest between sets.

Finisher -
2H SW with 32 kg, 10

7:15am - Complete

Notes - A great session, technique felt extremely good at all of these weights, but particularly with the 20s.  Hopefully I can get it to the point where the 24s feel exactly like the 20s do now.  Crisp on cleans, every time, and crisp on the push press, every time.  The 24s were definitely not bad but not quite as crisp.  The 16s I really had to work to "control" the clean due to how light it was. That was cool as I have not cleaned with 16s in forever.  The bell felt so light cleaning and push pressing.

3/13/13 Wednesday March 13, 2013 (correctives, Indian Clubs)

7:00am - Joint mobility drills - 30 minutes

7:30am - Training session with Ross - warmed up and basically just worked on some corrections with rolling, dead bug breathing, windshield wipers, and then also worked Indian Clubs for the first time.

Warm up -

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

Did the correctives, and then Ross taught me a few Indian Club moves.  The IC was very good - I am going to look into purchasing some from DD.  Ross recommended getting the DVD and working basic moves.

Finished the session with Ross and felt like doing some TGUs and a few other things.

TGU - 20 kl, L/R 2X
24 kl, L/R 2X

CL - 5 L/R
TK PR - 20 kl, 5 L/R

Walking OH with 20 kl, L/R, a few hundred feet

9:00am - Complete

Notes - Since I have gone backward from a week ago with the left elbow/ forearm and wrist (stupidly that is probably the result of DB PPR, DB SS PR, and DB C&P on Th / Fri / Mon - obviously I got crazy here with programming, dumb, dumb, dumb - too excited to keep making gains), this was a good session.  Everything I did including the KB work at the end felt fine with the left side.  Again, this was instructive, going to drop the weight quite a bit for some time and going from DBs to 1 bell, just practicing, working form and technique, while I pump this stuff on the left side through my system.

3/12/13 Tuesday March 12, 2013 (TGUs)

5:30am - Joint mobility drills - 30 minutes

6:00am - 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) - shoulder cam shafts, each arm

6:15am - 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 20 kg, 2X L/R

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

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm.  I am going to continue to focus on corrective work including body work and acupuncture to grind through this.  Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.

After doing these TGUs it was clear to me that my body wants more of them.  I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays.  Historically I was using Weds to work TGUs only (very light variety day).  The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.

3/11/13 Monday March 11, 2013 (DB C&P 28s)

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 28kg, 2nd time DB pressing the 28s.  Going to go with 5 ladders, 1,2,3,4 working over time to get to 5X 1,2,3,4,5.  This adds 4 from last weeks 1,2,3.

Warm up -

GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB C&P with 28kg, 5X (1,2,3,4), cleaning bell between each rep.

Did not get this.  Got 1,2,3,4 on the first 2 ladders.  Had to drop to 1,2,3,3 for the final 3 ladders.  Last 2 ladders actually went 1,2,3,2,1 to get the reps.

Total reps = 47.  This is up from 30 last week, so that is good progress.

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

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

7:10am - Complete

Notes -
Pretty good session and it was clear that there was progress from last week, lots of good, strong cleans and presses.  Certainly started feeling major fatigue in the third set after getting out 1,2,3,4 on the first two sets - the 4th reps were tough.  Need to continue to watch the left elbow and forearm closely, though it didn't really bother me during the training session I am noticing it after.

3/8/13 Friday March 8, 2013 (DB SS PR 24s)

6:00am - Joint mobility drills - 45 minutes (extra tight in hips, right leg from SL DLs on Wed)

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 DB SS PR with 24s.  Going to try 6 sets of 5, and mix in some different movements between those sets.  See how this compares to 1 week ago.

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB SS PR with 24kg x 5 x 6 sets, cleaning bell to start and MP style for the reps.

Between each DB SS PR set - (one exercise between each set)
1) 2H SW with 32kg , 10
2) CL with 32 kg, rack hold 10 seconds

C&P 32, 1 single L/R

Finisher -
DB SN with 16s (5 x 1 set)
SN with 16, 5 L/R
SN with 24, 3 L/R
2H SW with 32 kg, 10 x 1 set

8:00am - Complete

Notes -
Another good session with the DB SS PR and this was "easier" than a week ago, lots of very good reps.  I should be able to increase sets/reps in a week, keep working toward probably 75 reps total and then move up a bell.

3/7/13 Thursday March 7, 2013 (CL, DB PPR)

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 PPR, variety of weights (20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). First time I have really worked a DB PPR, previously all PPR or C&PPR.  Did sets of DB CL prior to each DB PPR just to balance out with a pull.

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

5X:
DB CL - 20, 5
DB PPR - 20, 5
DB CL - 24, 5
DB PPR - 24, 5

Threw some single leg deads between these rounds of DB PPR, no weights.  Also did some BU PR with 20s between each round.

Finisher -
2H SW with 32 kg, 10

6:45am - Complete

Notes - Liked the DB, 20s felt awesome, 24s were a challenge.  Got in 50 reps overall on PPR and 50 CL, felt good.  Solid session.  BU PR with the 20s, also very solid, need to work more 24s.

3/6/13 Wednesday March 6, 2013 (DB SL DL)

6:45am - Joint mobility drills - 30 minutes

7:15am - 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 SL DL and some mobility work due to issues with left elbow and forearm that I am working on.

Warm up -

TGU 20kg, L/R

We worked on the Bretzel 1 and Bretzel 2 stretches, and then alternated between sets of DB SL DL with 12s and Windshield Wipers.  It was a slow, light day.

8:30am - Complete

Notes - This was the right type of session for the circumstances.  We were really opening up the hips, the shoulders, and the DB SL DLs as usual were supremely challenging as the asymetrical movements are hardest for me given some imbalances between the left and right hip, shoulders, pelvis etc.  We discussed the need to really ensure I have quality flexibility in the thoracic area, shoulders, hips as I continue to add load to my kettlebell lifts.  Definitely the left forearm and elbow issues are improving and the belief is that much of the issue is referred pain from the left shoulder / right hip (cross body issues).  Working the SL DL invariably is ALWAYS a great movement for me and I really need to be conscientious about working this at least 2X per week with some diligence. 

3/5/13 Tuesday March 5, 2013 (DB FS)

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, finish with SN.

Warm up -
GSq, 20kg and 24kg, 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 order for 3X (45 reps total):
DB FS 16s, 5
DB FS 20s, 5
DB FS 24s, 5

Finisher-
1H SW 24, 5 L/R (to above eye level)
SN 16, 5 L/R
SN 20, 5 L/R
SN 24, 2 L/R

2H SW with 32 kg, 10

6:50am - Complete

Notes - This was a pretty crap training session.  My kids were up 4-5 times and this was just kind of a mess.  My heart wasn't really into it in the first place nor was the body - right hand still beaten up from a torn callous last week, and my left elbow / forearm is acting up again.  Need to do some treatment on the elbow and some back off days are needed.  I have been lifting pretty heavy for awhile, hitting quite a few PRs.  I need to listen to my body.

3/4/13 Monday March 4, 2013 (DB C&P 28s)

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 28kg, first time DB pressing the 28s.  Going to go with 5 ladders, 1,2,3, working over time to get to 5X 1,2,3,4,5.

Warm up -

GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB C&P with 28kg, 5X (1,2,3), cleaning bell between each rep

Between each C&P set - BUP or DB BU SQ with the 16 or 16s

Finisher -
DB SN with 16s (3X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Good session, though interrupted several times by my kids who woke up early.  I took those breaks effectively between sets so a little extra rest minute or two here and there.  Actually all the reps felt really good.  I had torn a callous on my right hand pinkie last Thursday and continued to wear socks to cover that spot as my hand heals up.  Real solid work all around today.

3/1/13 Friday March 1, 2013 (DB SS PR 24s, C&P 32)

8:00am - Joint mobility drills - 30 minutes

8:30am - 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

8:45am - Training session - Focus on DB SS PR with 24s, by far the most weight I have done with the SS PR.  Going to try 6 sets of 5, and mix in some different movements between those sets.

Warm up -

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

DB SS PR with 24kg x 5 x 6 sets), cleaning bell to start and MP style for the reps.

Between each DB SS PR set - (one exercise between each set)
1) SL DLs with 16s, 3x per leg;
2) BU PR with 16, 2x L/R
3) Bent over rows with 16s, 5

C&P 32, 5 singles L/R (PR)

Finisher -
DB SN with 16s (5 x 3 sets)
2H SW with 32 kg, 10 x 1 set

9:30am - Complete

Notes -
Slept in after a long night and very long week, and knowing I didn't have much to do at work.  I had torn a callous on my right hand pinkie the day before, so I picked up some socks for my hands from Ross and used those during the session.  Awkward, didn't like them, but they totally protected my callous as it started healing so this was a score.  I liked the SS PR and will be working these into my regular training regime.  Doing the 5 heavy singles for the C&P with the 32 was AWESOME and I totally had these in the bag.  I have to work up to more than 1 rep with a 32 - I feel I have this on my R but not certain on L.

2/28/13 Thursday February 28, 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, 28) using rounds of 8, 5, and 3 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

2X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R
C&PPR - 28, 3 L/R

Threw some single leg deads between these rounds of C&PPR, no weights.

Finisher -
DB SN 16s, 5 x 2 sets
SN 20s, L/R 5
SN 24, L/R single (warm up)
SN 24, L/R 5 x 1 set (PR)
2H SW with 32 kg, 10

6:45am - Complete

Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever.  Snatched a 24 with both L/R and bumped up do a set of 5 L/R, which is a PR.  Felt awesome and I have much more in the tank there for the SN.  Very cool.