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.