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.