6/28/13 Friday June 28, 2013 (2H SW)

6:45am - Original Strength, Primal Move drills - 30 minutes (somewhat pressed for time)

7:15am - 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

7:30am - Training session -2H SW

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

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10

Timed set - 15 minutes, got 209!! reps PR) total of the following:
2H SW 24 kg, 11 - 5X
2H SW 28 kg, 11 - 5X
2H SW 32 kg, 11 - 5X
2H SW 36 kg, 11 - 4X

I then finished off with the following:
2H SW 36 kg, 11

220 reps total in just over 15 minutes.  Wow, that is up from 200 on Monday.  Awesome, that was my best swing effort ever for both reps and density. All in the same week??  Progress.

8:05am - Complete

Notes -  What can I say - I love what is happening with my 2H SW.  Time to get a 40kg!!