6/3/13 Monday June 3, 2013 (PR / GSq, 1H SW with the 24)

5:45am - Original Strength resets and Primal Move - 45 minutes

6:30am - 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

6:45am - Training session - PR with the 24, superset with the G Sq with the 24, and then 1H SW with the 24

Warm up -
TGUs 16 kg, 3X+3 (3 each side without putting the bell down)

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

TK PR with 16kg, 5 L/R

7X:

PR 24 kg 3 L/R (21 total reps)
G Sq 24 kg, 5 (35 total reps)

1H SW 24 kg 10 L/R X 5 (50 reps each arm)

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

7:30am - Complete

Notes - This session was prescribed by Kevin and was a great one.  Really loved pressing.  I focused on really crushing the grip and squeezing the hell out of my glutes to create a "seat" for pressing.  Got these techniques from Geoff Neupert's KB Strong and particularly the glute tension is hugely helpful for the PR.  I could have done a lot more volume but this was just fine.  This is probably the most G Sq I have ever done as I really don't do them other than a couple in the warm up most days.  They were feeling good and I was getting deep into the hole for sure (pulling down), and felt a lot of power coming out of the hole.  Lastly felt a lot of power with the SW.  R is a little crisper and more powerful than the left, not a surprise, but the L is coming along.