4/18/13 Thursday April 18, 2013 (DB SW)

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 -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)

SW session 5X for the following combo:

DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 5, 5

A total of 150 reps.

7:00am - Complete

Notes - A clear progression forward from a week ago.  The 16s felt positively ridiculously light, the 20s, very comfortable, and the 24s - strong.  I decided to divide the 24s into sets of 5 which was a good call.  Doing so allowed me to get some great, very strong reps in.  When I can do 24s for sets of 10 and even 15, I will really be looking at significant strength gains.  For now, technique has to be paramount.  A great training session all around.