8/28/13 Wednesday August 28, 2013 (DB 24kg complex)

7:00am - Original Strength, Primal Move drills - 70 minutes (lots and lots of extra time.  Just did not have a ton of energy, was really feeling tight on my right hip, back, quad and as a result spent a lot of time doing lacrosse ball release).

8:10am - 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
12kg armbars - 1 L, 1 R

8:25am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB 24 kgs Complex - 20 minutes timed

Got 9X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

I did 5 sets in 10 minutes, and 4 sets in the last 10 minutes.  This was hard.

8:55am - Complete

Notes -  This is one hell of a complex.  Last week in an interrupted set where I got a lot of rest in the middle I did 11 rounds, but was not trying to achieve that again this week (a little bit  f a back off week).  The quality of the reps today was very strong.  This including squats all the way through the very last set / rep.  The warm up was just ridiculously long however and I have to deal with the time it is taking me to get ready to train each morning.  I am not getting sufficient sleep and it ends up impacting my warm up time (basically body is just not ready to go right away). I need to re-focus on my schedule now that summer is ending, I am going to be working more, and I have to dial things in much better.  My training time and results have been incredible but I also have not been time-constrained.  Time to get the house in order outside of training so I can keep having good training results.