7/29/13 Monday July 29, 2013 (PR 24, 2H SW 24)

7:00am - Original Strength, Primal Move drills - 45 minutes (some extra work with the lacrosse ball on the pecs, traps)

7:45am - 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

12kg arm bar, 1+1 (new, this was very nice indeed)

8:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5

PR 24kg, 3+3, 5X

Tested after this and got a single L/R with the 32 kg.  Easy.  Decided what the hell and tried to test with the 36 kg.  Strong cleans, but then barely got the thing off my shoulder.  2 tries each side, decided to put it down.  Something to discuss with Kevin.  Very interesting indeed.

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me 7 minutes.  Very strong emphasis on overspeed on the descent and really going for max power each rep.

Finished with a couple BU PR with the 24, got it on R and then finally on L which was pretty taxed after the 2H SW (grip).  Had not done that movement in a while, really like it.

8:30am - Complete

Notes - Interesting day.  Kevin has switched up programming again and the focus is going to be on power for this period of time.  The presses were just simply easy but that is fine, trying to GTG.  I was shocked both at how easy the 32 went up for a single but then how the 36 did not even move.  Something to discuss with Kevin. I felt quite a bit of power leakage and knew I was not getting tight enough in all the right places with the 36.  Body simply did not know what to do with a load that heavy.  2H SW were really powerful.  Felt like I was going to lose the bell I was throwing it down so hard and coming back out of the hole with a lot of force.  I don't really "like" swinging this way but I do see the point in really getting the hips to drive the movement.

7/26/13 Friday July 26, 2013 (training with Kevin)

Slept in before training with Kevin - did absolutely nothing to warm up.  The night before I was out late with my co workers so it was good to sleep a little bit more.  I have been consistently getting in my Original Strength resets as well as Primal Move warmups, and the body felt really good actually.  Finally after one week the running I had done in Spokane seems to have finally gone away in terms of tightness on the R hip, psoas, calf, ankle etc.

6:40am - Training session with Kevin.  Little bit of a bunch of stuff here.  Did some FMS tests on my right ankle and then hip following up on the tightness I noticed from running in Spokane a week ago.  Eventually we moved to some foam rolling on my quads, laying on my stomach and going into a plank, as well as inner thigh to the knee.  That seemed to help and Kevin suspects it is more of a tissue thing than something with mobility per se.  Interesting.  I will do some more foam rolling and see if that helps.

We moved into doing some kettlebell work, a few TGUs, learned the Arm Bar (again after 18 months) which was good.  We did some 2H SW, did some clean and presses, did a complex with DB CL, to DB PR, to DB Sq which was awesome.  Then I snatched with the 16, 20, and then 24.  Kevin liked what he saw.

Going to move into some different programming coming up, going to PR from DB PR, doing that complex for some armor building, and then snatching ladders to get comfortable with the 24 for reps.  It should be awesome and I look forward to the changes.

7:50am - Finish

Great session, I continue to learn a lot from Kevin.

7/25/13 Thursday July 25, 2013 (2H SW)

6:15am - Original Strength, Primal Move drills - 45 minutes (interruptions for kids waking up)

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 -2H SW

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
2H SW 24 kg, 10

TGUs - 24kg, 2+2 L/R, not setting the bell down

Timed set - 15 minutes, got 200 reps, really was just looking to go pretty nice and easy, total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 5X
2H SW 36 kg, 10 - 5X

7:45am - Complete

Notes - 200 reps total in just over 15 minutes.  Not a PR, nor was a I trying for one.  Just a punch the clock workout and that was totally fine. Had not done 2H SW in a couple of weeks and it felt great.

7/24/13 Wednesday July 24, 2013 (DB Sq 24s, SN 16)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:00am - Training session -DB Sq 24 kgs, SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week) - increased the density and got these done in under 15 minutes, compared with about 20 minutes last week.

SN 16 kg Timed set - 7 minutes

20 L, 20 R (set bell down)
20 L, 20 R (set bell down)
20 L, 20 R (set bell down)
5 L, 5 R done

Total reps in 7 minutes - 65 per arm or 130 reps total, this is up from 120 on Friday.

7:30am - Complete

Notes -  I was extremely pressed for time so I was really pleased with how efficient this training session was.  Very strong on the DB Sq, those 24s are starting to feel light in the movement which is amazing as doing even like 2 reps of DB SQ with the 24s in the past felt super heavy.  That is really cool to see that progress.  I was also able to get the SN up by another 10 reps, which was great, including keeping my sets at 20 reps so I think I could theoretically now try and bump up to 25 and see what happens.  Awesome.

7/23/13 Tuesday July 23, 2013 (OS, walking)

In Spokane

6:45am - Original Strength resets  - 15 minutes

Light walk - 45 minutes until 7:45

I was absolutely exhausted from a very late night out and only got about 4 hours of sleep.  After the big training day on Monday I just decided some light resets and walking would do fine for today.  I continued to notice significant tightness in my right psoas, hip, quad, calf, and ankle from the running I had done the previous Friday.

7/22/13 Monday July 22, 2013 (DB PR 24s, 1H SW 28)

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 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 24 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3,4 with the 24s, cleaning before each ladder -5X (50 total PR reps, 20 cleans, up from 40/15 on last Wed)

Timed set - 7 minutes, added a minute from last time

1H SW 28 kg 8 L/R X 7 (56 reps each arm, 8L, 8 R on the minute for 7 minutes)

8:00am - Complete

Notes - A great session, got to 5 sets on the PR and nowhere near failing.  Also extended the 1H SW by 1 minute yet went faster than last week and finished in time.  The 24s on the PR are literally starting to feel "light".

Update 7/24 Here is an email summary I sent to Kevin:

It has been a superb month of training.  I have slowly progressed on the DB PR up to 5 sets of 1,2,3,4 ladders with the 24s.  Frankly, the bells feel light.  I am not close to failure.  This is so different than my previous work on pressing and I am just blown away.  Noticing several things.  My cleans are very solid, and the grip strength has increased quite a bit – it almost feels as if my hands got bigger the way the bells sit in the rack and through the press.  Totally from heavy swings.  My feet are rooted and I feel like I have a stronger base.

I am up to 7 minutes of 8 L, 8 R on the 1H SW with the 28.  The thing does feel heavy but I am doing that work right after pressing.  I am definitely getting good reps with good form.

I have progressed to DB Sq 4 sets of 2,3,5 with 24s – I did one or two sessions with the 20s and I just felt like I could go up to 24s.  Amazingly, the 24s feel light even on the ladders of 5.  I have very consciously stopped my squat before I feel like I might slack my back in the hole, and am trying to explode up through the sticking point on the ascent. 

Snatching . This is where I am just sort of dumbfounded.  Snatching has been an issue for me in the past as we have discussed, particularly with the left side pulling too much with the arm, not getting to lockout, which has bothered my forearm and elbow.  That has just simply not been happening.  With the 16, today I did 130 reps in 7 minutes, in sets of 20 L, 20 R X 3, finishing with a 5 L , 5 R.  The progress has been very steady with the snatches, adding 10 or 20 reps each successive session as I get a bit more conditioning and grooving the technique.

7/19/13 Friday July 19, 2013 (light jog 5 miles)

In Spokane for work

5:45am - Original Strength, Primal Move drills - 30 minutes


My friend asked me to go jogging so I decided that was a great idea after two huge days of kettlebell work. The jog was nice and easy and we did about 5 miles.

Update Wed 7/24:  Email sent to Kevin follows

I went running in Spokane last Friday for 5 miles with a friend and frankly am still sore.  Soreness is in the right ankle, calve, and particularly in the right hip and psoas.  This was an issue for me in the past with running – it is almost like I must be running on the right side much harder than the left.  Clearly there is some inefficiency and the movement is not very good and needs improvement.  I don’t run anymore almost ever (I used to do ½ marathons so have some running in my past) and running is not a big deal to me per se, but with all of the great kettlebell training and movement improvements through OS etc. I am quite frustrated this occurred.  I feel like I should be able to drop into a short run without this lingering discomfort.  I am not exactly sure what we do here but wanted to share this observation with you.  One thing I do think is that my more limited ankle flexibility in the right ankle may be an issue and causes a reaction up the chain.  I also have plenty of clicking that occurs in my R hip when doing the OS movements for rocking and a few other movements as well, something I have noticed for a long time.  There is not discomfort with this, but clearly there is inefficient movement in my R hip and has been for a long time.  I had definitely noticed over time my R hip loosen up and it seemed like swings and the OS movement with primal move really helped.  But after running the thing seems locked down and my psoas is definitely talking to me as well.

7/18/13 Thursday July 18, 2013 (DB Sq 24s, SN 16)

In Spokane for work

5:45am - Original Strength, Primal Move drills - 30 minutes


Was supposed to go on a light jog but my friend could not make it, so decided to train instead on Gonzaga.

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:15am - Training session -DB Sq 24 kgs (up from 20 kgs Monday), SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
DB DL 24 kgs, 10, 10 alt L, R
2H SW 24 kg, 10
TK PR, 16 kgs, 5 L/R

DB SQ 24 kgs, ladders 2, 3, 5 x 4 (40 total reps, same as last week, but upped to 24s from 20s) - took about 20 minutes.

SN 16 kg Timed set - 7 minutes

20 L, 20 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
10 L, 10 R done

Total reps in 7 minutes - 60 per arm or 120 reps total, this is up from 100 on Monday.

8:00am - Complete

Notes -  Biggest deal here was the volume of work on back-to-back days because I moved up this training day a day (plan was Friday but due to schedule in Spokane it got moved up).  I felt really, really good physically so I went for it.

Squats felt outstanding. Took my time, good reps, did a little more recovery after the sets of 5.  24s are no joke but wow this is the lightest they have ever felt.  The training program is really working.  Cleans were very solid, improved grip strength makes getting into the hole and staying upright easier.  Awesome.

Snatching - again this is the most I have ever snatched.  I got in 20 more reps in 7 minutes than I did on Monday . Wow, I was not expecting to be able to do that.  It will be good to take some days off as tomorrow I plan on a light jog in the morning with a friend and not picking up the bells again until Monday.  Feels right after two just outstanding training days over here in Spokane.  Probably was inspired by being on the campus of my alma mater:)

7/17/13 Wednesday July 17, 2013 (DB PR 24s, 1H SW 28)

In Spokane, got to train on the Gonzaga campus by the baseball fields, which was awesome.

7:15am - Original Strength resets and Primal Move - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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

8:00am - Training session - DB PR with the 24 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 24 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3,4 with the 24s, cleaning before each ladder -4X (40 total PR reps, 16 cleans, up from 30/15 on last Friday)

Took me about 22 minutes to get that done.  It was hot, the 4th ladder on each set though was not terrible.  The reps were extremely strong.  I went in thinking 5 sets, but decided that I did not need to jump the volume up from 30 presses the previous session last week to 50 today, so I settled on 4 sets.  This was good as the 4th ladder on the last set told me it was a good stopping point.

Timed set - 6 minutes, same as Friday, but adding 1 rep each arm on each minute

1H SW 28 kg 8 L/R X 6 (48 reps each arm, 8L, 8 R on the minute for 6 minutes - didn't quite make it, about 15 seconds over)

8:40am - Complete

Notes - So here were the goals I made last Friday:

Goals are to go ladders of 1,2,3,4 next Wed and keep at 5 sets.  It is a jump, but I think I am ready.  Also need to get to 8 minutes of 8 L, 8 R on the minute with the heavy 1H SW with the 28, so going to jump up to 6 minutes of 8/8 and see how that goes.

I did not do this.  I think that was smart.  I was working off just about 4 hours of sleep after having a huge night out with co workers and in hindsight it is impressive what I got done here.  It is really testament to the training regime that Kevin has put in place and that I have been executing.  Progress can be readily measured from training session to training session, and because I am not on some artificial timeline, I have the flexibility to listen to my body.  So the presses were great and 4 sets were right.  The 1H SW were TOUGH though.  It was hot, the presses did result in some fatigue for sure, and I noticed by left shoulder was just a small bit sore from doing several hand stand push-ups last night in a party bus (yes, that is true) , and I was being careful with a callous on my right hand that was being pulled by the 1H SW.  But, I got through these, kept form pretty in check, and only went 15 seconds over the 6 minute timed mark.  I was HEAVING after finishing.  Great stuff.

7/16/13 Tuesday July 16, 2013 (TGUs)

6:45am - Original Strength and Primal Move - 30 minutes

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 - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R

24kg, 2 L, 2 R - 2X (4 reps each side)

7:45am - Complete

Notes -  Nice, 2 sets of 2 reps without setting the bell down to switch.  I could have grabbed the 5th rep which then will lead me to start doing these with the 28, but no need to progress overly fast.  I really like the feeling of "owning" this with the 24.  I think it will make the 28 feel pretty light with no huge change in difficulty for the lift.

7/15/13 Monday July 15, 2013 (DB Sq, SN)

7:00am - Original Strength, Primal Move drills - 35 minutes

7:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:50am - Training session -DB Sq 20 kgs, SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
2H SW 24 kg, 10

DB SQ 20 kgs, ladders 2, 3, 5 x 4 (40 total reps, up from 30 last week) - took about 16 minutes.

SN 16 kg Timed set - 7 minutes

15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
15 L, 15 R (set bell down)
5 L, 5 R done

Total reps in 7 minutes - 50 per arm or 100 reps total, this is up from 90 last week.

8:30am - Complete

Notes -  Squats felt outstanding.  Focused on drilling the elbows down and staying tight, and it really helped.  Even on the ladders of 5, I was feeling very strong.  My plan was to jump to 24 kgs this Friday since I will have a limited number of bells with me in Spokane.  I don't think this will be an issue after today's session.

Snatching - his is the most I have ever snatched.  I feel like 10 more reps in a week is a solid gain.  With that said I felt the reps were stronger and better this week, but I was more gassed.  Hitting 3 sets of 15/15 just killed me.  This is unusual to be going high in reps for me and it takes a lot to really concentrate and nail the reps and also not completely lose it from the drain on the body.  It demands efficient technique.  

7/12/13 Friday July 12, 2013 (DB PR 24s, 1H SW 28)

6:30am - Original Strength resets and Primal Move - 40 minutes

7:10am - 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

7:25am - Training session - DB PR with the 24 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3 with the 24s, cleaning before each ladder -5X (30 total PR reps, 15 cleans, up from 18/9 on Monday)

This was NOT HARD and took 16 minutes.

Timed set - 6 minutes, same as Monday, but adding 1 rep each arm on each minute

1H SW 28 kg 7 L/R X 6 (42 reps each arm, 7L, 7 R on the minute for 6 minutes)

8:00am - Complete

Notes - Well I had a choice today and since I was mentally thinking of Monday as a "light" day based on how it felt, I made this a "heavy" day and thus went two sets above Monday and jumped to 5 sets for ladders on the DB PR.  Honestly, it was not hard.  I am noticing that this round of pressing, compared to several months ago, has significant differences in feel. My feet are more rooted to the ground.  I have a firmer seat to press from on my glutes.  My grip is stronger - I am crushing the bells to the overhead position and back down, maintaining tension through every rep.  This is freaking awesome.  I attribute this to - swings, period.  The swing is amazing.  On that note the 1H swings with the 28 were tough after the press workout, but I was fine, maintained form, just was gassed at the end.  Great stuff.  Looking forward to that 28 feeling light when swinging it.

Goals are to go ladders of 1,2,3,4 next Wed and keep at 5 sets.  It is a jump, but I think I am ready.  Also need to get to 8 minutes of 8 L, 8 R on the minute with the heavy 1H SW with the 28, so going to jump up to 6 minutes of 8/8 and see how that goes.

7/11/13 Thursday July 11, 2013 (2H SW)

8:15am - Original Strength, Primal Move drills - 30 minutes

8:45am - 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

9:00am - Training session -2H SW

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
2H SW 24 kg, 10

Timed set - 15 minutes, got 230!! reps PR - previous best was 209) total of the following:
2H SW 24 kg, 10 - 6X
2H SW 28 kg, 10 - 6X
2H SW 32 kg, 10 - 6X
2H SW 36 kg, 10 - 5X

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

9:30am - Complete

Notes - 240 reps total in just over 15 minutes.  Wow, that is up from 220 from a week or so ago.  Awesome, that was my best swing effort ever for both reps and density. I have more in the tank, but this needs to be a consistent progression, and then probably step back to go forward.  I like the idea of hitting 300 swings in 15 minutes - that is 10X every 30 seconds.  Something to shoot for.

I was extremely tired and slept in today, and fortunately I had time to do that.  I need more sleep.  This is getting ridiculous.  The training sessions are getting tougher, and I need to sleep more to recover better.

7/10/13 Wednesday July 10, 2013 (DB Sq 20s, SN 16)

7:00am - Original Strength, Primal Move drills - 35 minutes

7:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:50am - Training session -DB Sq 20 kgs, SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
2H SW 24 kg, 10

DB SQ 20 kgs, ladders 2, 3, 5 x 3 (30 total reps)

SN 16 kg Timed set - 7 minutes

7 L, 7 R
8 L, 8 R (set bell down)
10 L, 10 R (set bell down)
10 L, 10 R (set bell down)
10 L, 10 R done

Total reps in 7 minutes - 45 per arm or 90 reps total.

8:20am - Complete

Notes -  Felt good with the squats.  I will be moving up each training session with volume so going to add a 4th set on Monday.  After that I will have my 24s with me in Spokane and I will give this a shot with the 24s next Friday, so about a week.  We will see how that goes - should be fine I think.  The sets of 5 will be tough.

This is the most snatching I have ever done if you an believe that.  I actually felt really good about getting close to 100 reps.  This is a start.  Some reps felt great, really just a tough movement for me and particularly with the left side I just really, really have to watch the technique.  Key seems to be letting the bell almost hit me on the descent and then get out of the way to load the hips for the next rep, which helps eliminate pulling up with the arm and make everything easier.  I will keep working at it.

7/9/13 Tuesday July 9, 2013 (TGUs)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - 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

7:45am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R

24kg, 3X L/R (alternating full getups)

8:00am - Complete

Notes -  Very, very solid with the 24 today.  I am getting very close to moving up a bell here for TGUs.  The 24 is feeling light.

7/8/13 Monday July 8, 2013 (DB PR 24s, 1H SW 28)

5:50am - Original Strength resets and Primal Move - 40 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 - DB PR with the 24 ladders, and then 1H SW with the 28 timed

Warm up -
TGUs 16 kg, 3+3 

G Sq 24 kg, 10
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

DB PR ladders 1, 2, 3 with the 24s, cleaning before each ladder -3X (18 total PR reps, 9 cleans)

This was frankly easy and took very little time, maybe 10 minutes or so.

Timed set - 6 minutes

1H SW 28 kg 6 L/R X 6 (36 reps each arm, 6 L, 6R on the minute for 6 minutes)

Finisher - a few loaded carries putting all of the bells away, also did an overhead walk with DB 24s which felt awesome.  I was really pleased with how solid this felt and how much space I felt in my thoracic spine - very cool.  This bodes well in the future for snatching and ultimately I hope jerks.

7:15am - Complete

Notes - This was a pretty easy training day.  After doing so much work lately, the urge is to press onward and upward but I like that this is waving back a bit, and then I can hopefully add to it over the next several weeks until Kevin and I meet on Friday 7/26.  The plan is to get up to 1,2,3 x 5X for DB PR which I think honestly is not going to be an issue at all.  Previously back in the winter I had worked up to DB C&P 28s for 1,2,3,4,5 x 5 sets (75 reps with 75 cleans!) when I was working pressing like 3 times a week.  My programming was poor and no surprise I ended up straining muscles, was not strong enough in all the right places, etc.  I don't know how long it will take to get back to that level, but I can guarantee when I do, I will be massively stronger and much more prepared for that type of volume no doubt about it.  One day at a time.

7/5/13 Friday July 5, 2013 (1H SW, SN)

In Portland staying with my brother Pat at his place -

7:15am - Original Strength, Primal Move drills - 30 minutes

7:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

8:00am - Training session -1H SW, SN, timed session 15 minutes

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

GSq 20 kg, 10
1H SW 16 kg, 10 L/R

Timed set - 15 minutes

1H SW 20 kg, 10L, 10R, 10L, 10R - 5X (total of 100 reps per arm)

SN 16 kg, 5 L, 5 R 3X (15 reps per arm)

8:20am - Complete

Notes -  This was perfect and maybe edging towards even more than I was considering given Kevin's adage to take some rest..... I was glad I put the timer on things because that did prevent me from really going overboard.  The sets of the 1H SW with the 20 were surprisingly gassing - it was the second set of 10 on each arm without setting the bell down that was getting to me.  I do not ever go this high in reps but wanted to see what it would be like at a lighter weight.  The SN were just for some practice given that Kevin is green lighting me to SN again.  I focused on really waiting out the bell on the descent.  Several the reps felt really good doing that.  If I can consistently nail this technique, the SN could become a very doable lift for me.  Also it is clear I need to have tremendous stability in the L shoulder to successfully SN.  Have to keep on top of that constantly and continuing improving it.

7/4/13 Thursday July 4, 2013 (TGUs)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - 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

7:45am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R
16kg, 3+3, L, R (full getups without setting the bell down)

8:00am - Complete

Notes -  So today was Independence Day, and yesterday Kevin and I spoke about taking two rest days and then starting up again next Monday.  I have been going pretty here for about a month, making very consistent and pretty sizable gains from training session to training session.  The last time this occurred I overdid my press programming and it set me back well for months as I worked back to the basics.  So following protocol, you can't "always go heavy and then heavier" so it is the perfect time to dial it back, focus on technique, and then start up again.  So today was in that direction.

7/3/13 Wednesday July 3, 2013 (Kevin DB Sq, SN)

Slept in before training with Kevin - did absolutely nothing to warm up.  The night before I was out late with my softball team so it was good to sleep a little bit more.  I have been consistently getting in my Original Strength resets as well as Primal Move warmups, and the body felt fine, good even.

6:40am - Training session with Kevin

We worked in some basic Primal Move stuff.  We worked on some stuff with my right ankle as I mentioned that I had noted some loss in range of motion after several long driving trips in the car (gas pedal) and I knew  I probably needed to do some specific work on it.  Kevin gave me some Z Health stuff which seemed to work, so I will try to incorporate a couple of times a day.

We did a few TGUs with the 16 to warm up, and some swings with the 24.

We then focused most of the session on squatting.  We did some goblet squats with the 24, working on prying, and also not going too deep into the squat where I had a tendency to "relax" and lose tightness, which will be a problem under heavier load.  I then did several sets of DB SQ with the 24s, sets of 3, working on various cues from Kevin to try and hone in technique.  Particularly useful was the idea of pushing up straight with my traps from the hole.  By the end the reps were getting "easier" even though I was fatiguing because of the improved technique.  Squatting well is not something that comes particularly naturally.

We finished off by doing several sets of SN with the 16, sets of 5 L/R.  Kevin seemed surprised that the technique was not too bad particularly as I have not been practicing this AT ALL for months.  He gave me a great cue on the descent to "wait" on the bell longer before hinging, and that made an immediate and huge difference in power production - could use way less arm and much more loading in the hips, and the bell was flying up.  Great stuff and it seems I have the greenlight to carefully and consciously practice the SN again.

7:40am - Finish

Great session, I continue to learn a lot from Kevin.

7/2/13 Tuesday July 2, 2013 (TGUs)

6:30am - Original Strength 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 - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R
24kg, L/R 3X (alternating singles)

7:30am - Complete

Notes -  Three singles with the 24, again, needing to work up to 5 singles to move up a bell, but just not giving myself enough time.  These variety days turning mainly into mobility days versus any real strength training, but that feels like a good thing given that my actual training sessions M/W/F are definitely kicking it up a notch from where I have been.  I felt fatigued this morning and that is due to what was a great training session yesterday, but possibly I did not fully recover.  So taking it light was fine.

7/1/2013 July 1, 2013 (DB PR 24s, 1H SW 28)

7:45am - Original Strength resets and Primal Move - 30 minutes

8:15am - 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

8:30am - 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 DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB PR with 16 kgs, 5
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 20X (40 total reps) (4 more than last Wed, 10 more than the previous Friday, and 14 more than my first attempt at this about 2 1/2 weeks ago!!)

Timed set - 10 minutes

1H SW 28 kg 5 L/R X 10 (50 reps each arm, up from 25 each last Friday - PR)

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

9:15am - Complete

Notes - UH - ok - wow I can really see progress the way Kevin has set up this training regime.  Do a few movements, don't over-complicate things, try to increase density, master a bell size, then move up in weight.  I don't really know what to say other than this is awesome.  Have to stay on top of mobility work, keep the forearms, nice and loose and just not get too excited here and overdue it.  I have gotten back to this point by  going slow and steady, listening to the body, and just being consistent.  It is not time to change that mentality.