3/27/13 Wednesday March 27, 2013 (C&P 24)

Different training day - at my parents' house in Hockinson WA and brought some bells with me (12 kg, 16 kg, 24 kg, 32 kg)

8:00am - Joint mobility drills - 30 minutes

8:30 - Kettlebell warm up (modified "Standard")
1/2K halos - 12kg, 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 C&P the 24kg, for 3 sets of 1,2,3,4,5 (45 reps each arm)

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

3X:

C&P 24, 1,2,3,4,5

Did single leg deadlifts (without bells) between each of the 3 sets, 3X per leg.
Also C&P the 32 for singles between the first two sets, so 2 heavy singles for each arm.

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

9:30am - Complete

Notes - Fun to get in some work at my parents' house.  It felt good particularly at the end as I really pushed for the finisher, particularly on the 2H SW.  The most power I have ever felt swinging a kettlebell.

Have to continue to watch the left shoulder/forearm /elbow.  Lingering challenges there.