6/24/13 Monday June 24, 2013 (G Sq, TGU, 2H SW)

9:00am - Original Strength, Primal Move drills - 1 hour - extra long time due to being well rested after sleeping in and a long weekend of driving back and forth to the Tri Cities.  Needed some extra time to do mobility stuff.

10:00am - 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

10:15am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

Timed set - 15 minutes, got 4X of each of the following in superset fashion:
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 5

Timed set - 15 minutes, got 180 reps total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 4X
2H SW 36 kg, 10 - 4X

I then finished off with the following:
2H SW 32 kg, 10
2H SW 36 kg, 10

200 reps total in about 16 minutes.  Awesome, that was my best swing effort ever for both reps and density. Progress.

11:00am - Complete

Notes -  Well this was awesome.  PRs for the 2H SW.  Feels great to be making progress like this.  SWs were very strong and I felt like I could keep hitting on the top of each minute.  Over time I can add in some reps, say 11 at the top of each minute, and work up to 15.  That would get me to 225 SW in 15 minutes - a good goal.