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.