6/26/13 Wednesday June 26, 2013 (DB PR 24s, 1H SW 28)

6:55am - Original Strength resets and Primal Move - 60 minutes (extra time taken, I had it, and felt like really stretching it out)

7:55am - 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

8:10am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 18X (36 total reps) (6 more than last Friday, and 10 more than my first attempt at this 10 days ago!!)

1H SW 28 kg 5 L/R X 5 (25 reps each arm, up from 15 each last Friday - now next session, to go for time and see how many I can get in)

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

8:50am - Complete

Notes - Great session. Wow the DB PR was great.  I look forward to continuing to challenge myself and see what I can get done in 15 minutes, while maintain form.  I really felt like the technique stayed all the way through the sets.  I also felt like I was able to engage my chest more than I have in the past in getting through the stick point on the press, which was cool.  I didn't feel as engaged in the glutes as I would have liked, which led to a little leakage of strength and made the press harder than it needed to be.  If I can dial that in I bet I can easily get 20 sets of 2 in 15 minutes and still be fresh at the end.  I also felt the 1H SW were very strong, kept the arm close to the body, lat engaged, arm straight.  Technique felt good and the bell was light for many of the reps.  It will be awesome to see this translate into 1H SW with the 32 in the future, hell, maybe the 36....