6/12/13 Wednesday June 12, 2013 (DB CL to SQ complexes)

6:30am - Joint mobility, Original Strength, Primal Move drills - 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

7:15am - Training session - Doing a complex, DB CL, DB SQ using mainly 24s

Warm up -

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

2X:
DB CL, 20s, 5
DB SQ, 20s, 3

DB CL, 24s, 5
DB SQ, 24s, 3

5X:
DB CL, 24s, 5
DB SQ, 24s, 3

Total reps CL - 45, SQ - 27

DB CL 32 kg, into DB SQ - 2 singles (PR!!)

Finishers - some loaded carries with the 32s and 24s, DB SN with 20s, 1 set of 5 L/R 1/2 snatch with the 16

8:00am - Complete

Notes - Well this was awesome.  I loved practicing DBs and really look forward to these Wed variety days. Love the progression from last week.  Not really heavier per as staying with the 24, but several more sets/reps and felt solid all the way through.  Yes I did get greedy and go for a PR with the 32s, which I got, surprising myself.  I have never attempted to CL 2 32s yet was able to nail to singles, and then drop down and get a squat after each clean.  The squats with the 32s were HEAVY.  Wow.