6/21/13 Friday June 21, 2013 (DB PR, 1H SW)

6:30am - Original Strength resets 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

7:15am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

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

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 15X (30 total reps) (4 more than Monday)

1H SW 28 kg 5 L/R X 3 (15 reps each arm, wanted 25 but just didn't have time due to having to be somewhere at 8:30am)

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

8:00am - Complete

Notes - Great session.  I had reps in the tank on the DB PR but once I hit 15 sets to get 30 reps in 15 minutes, I was happy enough with the improvement from Monday.  Now it will be time to work towards getting in another additional 4-6 reps in the next training session.  I will also need to get the volume back up on the 1H SW with the 28s as that move hasn't been practiced much and I need to get some reps in.