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.