5/31/13 Friday May 31, 2013 (TGUs)

6:30am - Original Strength and Primal Move and lacrosse ball release - 30 minutes

7:00am - 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

7:15pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (continue to see progress on PR.  very encouraging)

16kg roll to elbow, L X 3, R X 3
24 kg, L/R 3X (alternating singles)

Finisher - a few rack carries and OH walks with the 16, 20 and 24.

7:45am - Complete

Notes - OK this was good as I was able to get in multiple reps with the 24 (3 on each side).  These reps were much more solid than in previous weeks.  I primed these by screwing in the shoulder and firing the oblique and push my back into the ground on the bell side, which were all tips from Kevin on Wed.  Good stuff all around.

5/30/13 Thursday May 30, 2013 (PR, 1H SW, 1/2 SN)

5:45am - Original Strength resets and Primal Move - 45 minutes

6:30am - 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

6:45am - Training session - PR with the 20, 1H SW with the 24, 1/2 SN with the 16

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

PR 20 kg 5 L/R X 5 (25 reps each arm)

1H SW 24 kg 10 L/R X 5 (50 reps each arm)

1/2 SN 16 kg, 5 L/R X 4 (20 reps each arm)

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:15am - Complete

Notes - Really sweet to be pressing again and it was NO PROBLEM.  Shoulders felt great.  Got a lot of tension in glutes and it just made the presses so much easier.  Great stuff.  Got into some quick sets of 1H SW with the 24 and those felt very very strong,  Focused on keeping my arm really close to the body and getting great hip snap as opposed to pulling up with the arms.

Lastly I felt so damn good with the 1H SW I decided what the hell, I am going to do some 1/2 snatch (eliminate the drop and overspeed eccentric between each rep, and instead bring the bell from lockout into the rack, and then drop from the rack).  I got this idea from some blog posts from Mark Reifkind and thought this would work really well for me too, which it did.  I definitely could have done these with the 20 but why at this point?  Will dial in the technique with the 16 for awhile.

5/29/13 Wednesday May 29, 2013 ( Kevin 2H, 1H SW & PR)

Slept in before training with Kevin - did the standard kettlebell warmup for 10 minutes then headed out.  The night before I had done a ton of lacrosse ball release on the forearms after playing a softball game and really noticing they were taxed, particularly the L forearm which I had also noticed on the last TGU from the morning session - the bell was really pulling at that wrist.  The lacrosse ball work the night before had done wonders so the body woke up pretty well despite a quick warm up.

6:30am - Training session with Kevin

We worked in some more Primal Move stuff, tuning up a couple of things and then adding some Primal Move in the TGU position to open up the thoracic spine, which I thought was good stuff.

We warmed up doing a few DLs, then got right into 2H SW, 24, 32, and 36 bells.

We checked in on the TGU and Kevin liked what he saw and noticed major improvement with the 16 on the technique.  We upped it to the 24 and I worked with that bell for several reps, cuing the lats and firing the ob oblique on the roll to elbow, which were good cues.  On coming down from the top position we also cued taking a much bigger step back to set up the kneeling position better, which also made sense.

We did some 2H SW work with the 32 and then 24 as Kevin demonstrated how much power could be generated with the 24.   He wanted that feeling so I could work on eventually getting that with the 32.  He said the 2H SW was really dialed up and looked good.

We then did some 1H SW with the 16, 20 and 24.  Kevin liked what he saw.  One cue was just to keep the arm almost touching the body all the way until the bell is about to hit you and then throw it back between the legs.  Good stuff.

Lastly we finished with some PR with the 20.  Kevin thought that also looked good and indicated that I would start working on PR again (yes).  We didn't get into any cues yet but that will come in time.

7:50am - Finish

Great session, I am really learning a lot from Kevin.  The body has really, really responded over the last nearly 3 weeks since I had seen Kevin with the incorporation of Original Strength on top of Primal Move, continued work on the PM with SW and get up, and a bit more sleep too:)

5/28/13 Tuesday May 28, 2013 (TGUs)

5:45am - Original Strength and Primal Move and lacrosse ball release - 45 minutes

6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (continue to see progress on PR.  very encouraging)

16, L 1X to hand position into 1X full get up
16, R  1X to hand position into 1X full get up
20, L 1X to hand position into 1X full get up
20, R  1X to hand position into 1X full get up
24, L 1X to hand position into 1X full get up
24, R  1X to hand position into 1X full get up

7:15am - Complete

Notes - Nearly the same exact training session as Friday.  Again, wanted to add more reps on the 24 but just didn't have a ton of time and again felt somewhat fatigued getting through that last full getup with the 24.  Body felt really good and lifts felt good, but just need to find 10 or 15 more minutes so I can get in some reps with the 24.  I think I will skip the 20 next session and just go 1 warmup with the 16 right into then the 24s and just really work on that bell.

5/27/13 Monday May 27, 2013 (2H SW)

10:00am - Original Strength and Primal Move drills - 60 minutes
11:00am - 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

11:15am - Training session -2H SW, ETK PM style

Warm up -
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5  (very solid presses, felt nothing at all in L elbow, no clicking in L shoulder - this is huge)

SW session:

Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)

10X:
2H SW 32 kg, 10 (100 reps)

5X:
2H SW 36 kg, 10 (50 reps)

About 175 reps total

11:40am - Complete

Notes -  Lots of extra time due to significant tightness on right oblique, lower right back, right hip - really not sure what the story is but this started cropping up on Saturday evening.  Could be from DB SW on Friday (DOMS) but hard to tell.  did a lot of OS and PM but then also quite a bit of lacrosse ball releases on the glutes, lat on the R side, etc.  It seemed to help and eventually I felt ready to train.

I was moving quickly, not too much rest time between sets.  I think this is the most reps I have done with the 36 and there was no issue at all. Very good bell speed all through each set of 10.  My goal actually was to do 10 sets of 10 with the 36 for a total of 200 SW between the 32/36, but I had to cut it short as I was running into an appointment time.  That will be the goal for next Monday - break 200 SW, but keep density as is.

5/24/13 Friday May 24, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 30 minutes

6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (continue to see progress on PR.  very encouraging)
Windmills, 3X L/R with 20kgs (probably not doing this movement perfectly but I do like it, just taking it easy and not pushing to try and get the offhand all the way to the ground yet)

16, L 1X to hand position into 1X full get up
16, R  1X to hand position into 1X full get up
20, L 1X to hand position into 1X full get up
20, R  1X to hand position into 1X full get up
24, L 1X to hand position into 1X full get up
24, R  1X to hand position into 1X full get up

7:15am - Complete

Notes - Technique good on all lifts.  I have been doing these in the manner described above (not setting the bell down between the half get up and then into the full getup, rather after the half get up I go back to the starting position, and then do a full get up).  It is a decent amount of time under load for each arm.  I am really noticing fatigue when I get to the 24, though that does not impact the quality of the rep I do with the 24 as I really try to make it an excellent rep.  I am just going to stay here until I get to the point where my body tells me - do a couple more reps with the 24.  It is coming I think.  I actually got a lot of training in this week and the body is just responding great to it.  No reason to try and push way ahead at this point.  Slow and steady, keep making gains.

5/23/13 Thursday May 23, 2013 (DB SW)

5:45am - Joint mobility, Original Strength, Primal Move drills - 45 minutes

6:30am - 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

6:45am - Training session -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R  (again, noting continued improvement in presses, almost no clicking on the left side.  A higher rack position seems to be more comfortable/natural and smoother.  Something to watch.)

SW session 5X for the following combo:

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

A total of 150 reps.  In between sets, some standing cross crawls, and single leg deads without weight.

Finisher - a few loaded carries with 32s, rack walks with 24s, and snatch and OH walks with the 20s and 16s.  All felt great.  OH position closer to ear, elbow straighter - definitely some good improvements in the thorasic spine the last couple of weeks, probably due to OS and PM drills.

7:15am - Complete

Notes - Looking at my notes, I had not done DB SW in nearly a month.  Wow.  The DBs were great.  All of the 2H and 1H work I have been doing clearly had a major translation over to the DBs.  

Good pace, I was breathing very hard but it felt really good. Waving the load from 16s to 24s is something I really like, allows me to get a lot of work in without a ton of stops for recovery.  The DB 24s were the strongest I have ever done, without question.  Really nice loading with straight elbows, and very strong hip snap with float at the top, I could even let go of the bells on the float and then re-grip and throw them towards my groin on the descent.  Really cool.  No need to go to 28s yet - more reps are needed with the 24, probably need to drop the 16s next time and then focus on a few sessions where the primary weight is the 24s, building up towards say 100-120 reps with the 24s and then work in a few short sets of 28s sometime after that.

5/22/13 Wednesday May 22, 2013 (DB CL to SQ complex)

6:45am - Joint mobility, Original Strength, Primal Move drills - 75 minutes
Lots, lots of time on this - was really not feeling great this morning, needed a significant amount of extra prep work to feel ready for the main training session.  Left forearm and elbow were acting up again.  Could be a case of a little too much lately with not enough recovery time.  Knowing this, I didn't want the training session today to be very taxing, so planned ahead to keep the sets and reps pretty minimal, just "practicing".

8:00am - 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

8:15am - Training session - Doing a complex, DB CL, DB SQ using 20s, and 24s - 30 reps CL / 30 SQ

Warm up -

GSq, 24kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5 L/R (again, pressing is improving - I can feel the groove improving every time I practice a few presses.  Really paying attention to the groove on the L side as the R is pretty much always dialed in.  Once I can get the L to the point where there is little to no clicking for 5 reps in a row, I will feel very positive.)

60 total reps, 30 of each movement:

3X:
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5 (these actually went 3,3,3,3,3 to get in the 15 total reps; did 3 sets of 3 at the end to get the 15 in)

In between the sets above I threw in some BUP with the 16 and 20, had not done those in some time, totally nailed these with both hands, though as expected L just slightly weaker grip.  Thought about trying a 24 but will save that for next week.  These were clearly better than they had been and I have not trained these in well over a month, maybe two months.  Once the bell came up to the rack I did not need any pause and could press it overhead immediately.  Grip from doing all of these 2H and 1H SW the last month or so is clearly improved.

8:45am - Complete

Notes -  Perfect amount of work today.  Not too much, focused on quality reps.  Really was quite pleased with how the body responded to the CL and to the SQ.  Felt like I was getting very good power and load on the CL, getting the elbows straight on the backswing, soft on the upswing into the rack.  SQ are always just so exhausting (in a good way) and I just did not feel like pushing it with the 24s, just going for sets of 3 instead of 5s.  Good call.  I felt refreshed at the end and not taxed, which is what I was desiring because I want to be ready for some DB SW tomorrow with the 24s....

5/21/13 Tuesday May 21, 2013 (TGUs)

6:00am - Joint mobility drills and Primal Move - 30 minutes

6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Windmills, 3X L/R with 20kgs
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (presses feeling better and better, both sides, less clicking on L and can get several reps with no clicking at all.  Raised up the rack just slightly and noticed even more improvement.  I need to keep playing around until I find the best groove possible).

16, L/R 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:15am - Complete

Notes - Technique good on all lifts, really noticed a lot of fatigue with the 24 on both sides.  I wanted to get multiple reps but considering the fatigue and time, I decided to call it a day.  I did swings yesterday and then worked in the yard for 2 hours in the afternoon, and I think that is why I was feeling the fatigue on these TGUs.

5/20/13 Monday May 20, 2013 (2H SW)

5:30am - Joint mobility and Primal Move drills - 45 minutes

6:15am - 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

6:30am - Training session -2H SW, ETK PM style

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

SW session:

Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)

10X:
2H SW 32 kg, 15 (150 reps)


2H SW Hike,swing, park (HSP) 36, singles 5X
2X:
2H SW 36 kg, 5 (10 reps)

About 175 reps total

7:15am - Complete

Notes - Really good session.  Very strong SW with the 32, even using the longer 15 rep sets.  Density was also good as well as I was moving relatively fast without any excessive stoppage time between each set.  No issues with forearm tightness during or after the session.  Noticed that the reps with the 36 were very strong.  

5/17/13 Friday May 17, 2013 (TGUs)

6:30am - Joint mobility drills and Primal Move - 30 minutes

7:00am - 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

7:15pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (presses feeling better and better, both sides, less clicking on L and can get several reps with no clicking at all).

Naked getups, 2X L/R
16, L/R 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:45am - Complete

Notes - Very pressed for time today as I slept in to catch up on some rest.  Strong on all reps, all weights.  Feeling very good about this progress.  Did have one weird rep on the R side with the 24 where I stood up and banged the bell into my canopy, which threw me off and ended up with that side being a bit strained, needing some joint mobility work over the weekend.  Very minor though and the JM work cleared whatever tension that side took on the rep out and gone.  Looking to get more reps in with the same weights, mainly the 24, for several weeks and once the volume is up with the 24, re-introduce the 28.

5/16/13 Thursday May 16, 2013 (1H SW)

5:45am - Joint mobility drills and Primal Move - 45 minutes

6:30am - 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

6:45am - Training session - 1H SW, 16, 20, 24, 28, alternating sets of 10 to get 150 reps L / R

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

SW session 3X for the following combo:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)
1H SW 28, 10 L, 10 R (20) (this actually went 10/10, 5/5 2X, 4/4 3/3 3/3 as these were getting very heavy)

1X:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)

A total of 150 reps per arm.

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:15am - Complete

Notes - Great session.  Very strong through the 24.  Solid with 28s, first time I have really worked this much with that bell.  Grip was starting to go at the end, so I dropped down the reps and split up into several sets, which was a good call.  I really like this training session with the 1H SW.

5/15/13 Wednesday May 13, 2013 (Primal Move, Mobility)

Very unusual day for me as I had a 4:00am wake up call in Spokane, 6:00am flight back to Seattle and training in my office right away in the morning.  So there was no workout time in the morning, which is unusual for me.  I considered doing something in the early afternoon (requiring getting off work early) and that wasn't materializing. I also thought "I should just rest" so I did.  I also had a chiropractic visit in the late afternoon which was nice.  I did quite a bit of Primal Move and other mobility work as well as some lacrosse ball release before going to bed, setting me up for a great training session Thursday morning.

5/14/13 Tuesday May 14, 2013 (TGUs)

5:45am - Joint mobility drills and Primal Move - 45 minutes

6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R

Naked getups, 2X L/R
16, L/R 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:15am - Complete

Notes - Yet more progress here with the TGU, though had not done any in a week.  First time doing 20s or a 24 for several weeks, yet no problem at all.  Improved technique noted on all lifts regardless of the weight. Also, I have dropped the High Hip Bridge as per Kevin's instructions, since that is no longer part of SFG testing for the TGU.  Dropping that part of the movement was nice and I felt like I had good hip mobility to get into the correct position under the bell without the HHB.

5/13/13 Monday May 13, 2013 (2H SW)

5:30am - Joint mobility and Primal Move drills - 45 minutes

6:15am - 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

6:30am - Training session -2H SW, ETK PM style

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

SW session:

Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)

2H SW Hike,swing, park (HSP) 32, singles 5X
2H SW Hike,swing, park (HSP) 36, singles 5X

10X:
2H SW 32 kg, 10 (100 reps)


2H SW Hike,swing, park (HSP) 36, singles 5X
2X:
2H SW 36 kg, 10 (20 reps)

About 150 reps total

7:15am - Complete

Notes - Really good session.  One long interruption from my kids waking up in the middle of the swings, but otherwise this was quite good.  The HSP SWs that Kevin taught me are really good warm-ups to get into sets.  The bells felt light, hip snap very powerful, straight elbows, keeping a strong open chest position on the start and finish.   Forearm tightness noticeably less than the last couple of times I have done this training session.  Great stuff.  

5/10/13 Friday May 10, 2013 (2H SW w Kevin)

Woke up late and dead tired - no time for joint mobility or kettlebell warmup other than about 10 minutes of lacrosse ball release on my traps.

6:30am - Training session with Kevin

We worked in some more Primal Move stuff, primarily some crawling and side to side with pushups.  Totally awesome stuff.  Really like Primal Move.

We warmed up doing a few DLs, then got right into 2H SW, 24, 32, and 36 bells.

Did a lot of hike swing parks, singles, just really dialing in the technique on the SW.  Lots of cues on the starting position, really getting a big chest, keeping elbows straight and locked.  My butt was sitting a little low in the start so we raised it slightly.  Big focus on a little more butt back in the swing to engage the glutes just slight more (just a little bit more squat Kevin said).  We then many sets of 10.

We worked on some goblet squats to check technique.  Good cues by Kevin to push the bell away from me in the hole position, and then "break" the bell or otherwise pull my chest into the bell.  I liked the cues and will work on this at home.

Lastly we checked in on the TGU.  I was very encouraged by Kevin's comments as he clearly saw some improvement from just a week ago, and it was obvious I had practiced.  He mentioned dropping in some 20 kgs in addition to the 16 so I will do that.

7:50am - Finish

Great session, I am really learning a lot from Kevin.  The last week and a half, I have really turned a corner here.  Great, great stuff.

5/9/13 Thursday May 9, 2013 (1H SW)

5:45am - Joint mobility drills and Primal Move - 45 minutes

6:30am - 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

6:45am - Training session - 1H SW, 16, 20, 24, alternating sets of 10 to get 180 reps L / R

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

SW session 5X for the following combo:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)

A total of 150 reps per arm.

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:15am - Complete

Notes - Great session.  Very strong with every bell, including the 24.  First time I have done sets of 10 with the 24 like this.  Great progress.

5/8/2013 Wednesday May 8, 2013 (DB CL, DB SQ complexes)

9:15am - Joint mobility drills - 30 minutes

9:45am - 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

10:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 30 reps CL / 30 SQ

Warm up -

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

60 total reps, 30 of each movement:

3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5 (these actually went 4, then 3,3, then 3,2 to get in the 15 total reps)

Finisher - Overhead walks - DB 16s, DB 20s, rack walks 16s, 20s, loaded carries, 24s, 32s

10:30am - Complete

Notes -  Wow I checked my notes and I had not done this training session since April 17, basically 3 weeks.  It has been a tough 3 weeks in some respects, but I felt ready today and had a nice long sleep and rest because the previous day had been pretty rough on me from a personal perspective.  I was pressed for time otherwise I would have worked to 50 reps for each movement, but stopping where I did was just fine, and the finishers were a nice end to the day.  Didn't overwork anything, setting myself to be fresh for 1H SW tomorrow.

5/7/2013 Tuesday May 7, 2013 (TGUs)

6:00am - Joint mobility drills and Primal Move - 30 minutes

6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R

Naked getups, 2X L/R
16, L/R 2X to hand position
16, L/R 2X starting at top position (reverse)
16, L/R 2X full get up

7:15am - Complete

Notes - Wow, I was absolutely shocked how good my body felt going into this training session.  I worked the lacrosse ball for about 90 minutes on Monday night, just getting all over on my traps, under my armpits, on my sides, down the forearm, on my pecs, back, just a thorough session.  It made a huge difference.  I can also really see the benefits of Primal Move and particularly the Seated S and Prone S positions getting the hands behind the head and low back, sitting cross legged or stretched out facing the floor.  Really good stuff.  These TGUs felt really, really strong, particularly the full TGUs moving to the bridge position.  My support arm felt completely wound up tight, locked, and providing a tremendous support base.  I really felt the lat pulling down, triceps flexed, and elbow locked.  I definitely see progress here.

5/6/13 Monday May 6, 2013 (2H SW, 32, 36)

5:30am - Joint mobility drills - 60 minutes (long - feeling sick see below)

6:30am - 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

6:45am - Training session -2H SW, ETK PM style

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

SW session:

2H SW 24 kg, 10 (1X) warmup

10X:
2H SW 32 kg, 10
2H SW 36 kg, 5 (PR - new 36kg bell, first time using it)

150 reps total

7:15am - Complete

Notes - Well I felt awesome all weekend and thought I would be primed for this training session. Then I was feeling incredibly sick during the morning and look a super long time to warm up as a result.  Well I ended up puking later around 11am and think I had food poisening, so go figure.

I also have a very tight left forearm again, same as last week after this 2H session.  I did some yard work yesterday that was fairly hand-intensive but also did a lot of lacrosse ball release last night, so thought I was in a good place.  Well time to do some more and try to get this calmed down a bit.  I will say the swings all felt good, and I was tossing the 36 around without any issues at all, barely felt heavier than the 32.  Fun to have a new bell.

5/3/13 Friday May 3, 2013 (TGUs)

6:00am - Joint mobility drills and Primal Move - 30 minutes


6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R

With the 16, then I basically then worked naked getups and gets up to the elbow and then to the hand, going L to R, for about 20 minutes or so on advice of Kevin.  Just searching for the right hand position, really pulling up to the down elbow, locking out the elbows, screwing in the down arm, pushing away on the down elbow back to the starting position.  Just really trying to dial this up big time.  Will continue to do this for TGU days into the near future before adding more load.

7:15am - Complete

Notes - Given the time under load (basically the brunt of 20 minutes), even with a 16, I could feel the muscles working.  Lots of good cues from Kevin and I already feel I have some things to focus on and make this lift a lot better.  My shoulders felt awesome afterward.  I can also tell some interesting things are happening with the Primal Move work as well.

5/2/13 Thursday May 2, 2013 (1H SW)

6:15am - Joint mobility drills and Primal Move - 30 minutes

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 - 1H SW, 16, 20, 24, alternating sets of 10, mix DB SW 16

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R

SW session 3X for the following combo:

1H SW 16, 10 L, 10 R, 10 alt L/R
1H SW 20, 10 L, 10 R
1H SW 24, 10 L, 10 R (last set went 5 L, 5 R, 5 L, 5 R to maintain form)
DB SW 16s, 10

A total of 150 reps per arm.

7:25am - Complete

Notes - This was actually a lot of work in a short amount of time, I enjoyed it.  The reps all felt very strong.

5/1/13 Wednesday May 1, 2013 (Training with Kevin)

Woke up late and dead tired - no time for joint mobility.

6:15am - 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

6:40am - Training session with Kevin

We basically worked a bunch of Primal Move stuff and focused on trying to open up the shoulders and other body parts.  I liked the Primal Move work and have a cheat sheet to work off of at home.

We worked light TGUs with a 16.  Huge focus on technique and I got all sorts of cues from Kevin.

Locking out arm all the way through the movement.  Serious issues noted on left side.
Finding the right elbow position on the down arm.  Really have to be a column.
Stretching and reaching the down leg. Push through the heel.
On returning to the start position, "pushing" off arm into ground.

8:00am - Finish

I have all sorts of things to work on in the TGU, and I thought I had it dialed in.  Kevin pointed out quite a few mobility issues with the left side stuff and gave me a lot to think about. Looks like it is naked getups and TGUs with a 16 for awhile, pausing at each point in the movement.  Going to be under load for a long time with the 16, so it will be like using heavier weights.  I have to dial this movement in as it will be hugely beneficial for mobility AND strength when I dial it in.

4/30/13 Tuesday April 30, 2013 (TGUs)

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

Could not start training due to a 7am meeting in Issaquah.  Decided to train a few TGUs late in the afternoon, very unusual for me.

5:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R
Windmills with 20 kg, 3X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 1 L/R
28 kg, 1 L/R
32 kg, 1 L/R

7:10am - Complete

Notes - Well I thought these went pretty well.  I had received some chiropractic after my training session on Monday and that seemed to calm the left side down a bit.  However I noticed that I was pretty tight starting this training session, and afterwards, still felt very tight in the forearm, etc.  Probably was a dumb idea to even do the session - resting would have been a better idea.  The reps felt pretty good though at the time.

4/29/13 Monday April 29, 2013 (2H 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 -2H SW, ETK PM style

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

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 20 (5X - 100 reps)
2H SW 32 kg, 15 (5X - 75 reps)

6:50am - Complete

Notes - Main thing noticed here was that the left forearm really tightened up on me at the end of this session and afterward.  I think 20 rep sets are too high for and fatigued the grip too much, irritating my left forearm/elbow issues.  Damn this is frustrating.  Going to really have to watch what I am doing.  Probably time to dial way back down again, and just focus on short, crisp sets with lighted weights until I can fight through this rough patch with the left side.  Very frustrating.