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.