1/2/2013 Wednesday January 2, 2013

6:15am - Joint mobility drills - 30 minutes

6:45am - 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

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 3

TGUs (all done with each arm back to back with no rest between arms):

20 kg, 2
24 kg, 1
28 kg, 1

7:30am - Complete

Notes - Noticeable fatigue on TGUs given new warm up to incorporate tall kneeling presses and windmills.  Increased emphasis on technique on TGUs versus adding reps given the fatigue factor.

1/1/2013 Tuesday January 1, 2013

5:45am - Joint mobility drills - 30 minutes

6:30 - 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 - Focus on Snatches with 16kg, test a 20 kg

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 16kg, 5

The following combination was done for 4X:
1H SW 20 kg, 5
1H HP 20 kg, 5
1H SW 24 kg, 5
1H SN 16 kg, 5-8 reps as comfortable

Between each set - BU PR with 20 kg, singles each arm or weighted DB SL DL with 16 kgs, 2 each leg

Tested 20 kg for SN, 3 - felt easy and technique felt good.

Finisher -
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - SN with 16 kg feeling easy.  Technique improving.  Did not notice banging on forearms and no evidence of that next day.  "Punching" with the bell to get to lockout starting to feel normal.

12/31/12 Monday December 31, 2012

5:45am - Joint mobility drills - 30 minutes

6:30 - 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 - Focus on C&P with 28kg

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each earm
TK SS PR with 16kg, 5 each arm

C&P with 28 kg - 4X (1, 2, 3) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm

Finisher - 1H SW with 32 kg, 5 each arm
Heavy CL with 32 kg, 2 each arm
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - C&P felt easier, cleans were "cleaner".  Not yet ready to add the 4 ladder to each set.