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.