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.