1/9/2013 Wednesday January 9, 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, 1, 20 kg, 1 (first time with 20kg)

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

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

7:30am - Complete

Notes - Had a full body massage the previous afternoon which was very helpful to work out some elbow, forearm and oblique (psoas right side) stuff.  However our son was up all night sick and so I got started late and was very tired.  The TGUs with the 24 and 28 felt very heavy and forced me to really focus on technique.  I wanted to get multiple reps today with each bell on the TGUs without setting the bell down, but in the physical state I was in, that didn't make sense and I backed off.

The Windmills felt extremely good and I liked the heavier weight with the 20kg.  I believe the full body massage helped provide a little more flexibility in the hips which I took advantage of.

1/8/2013 Tuesday January 8, 2013

5:45am - Joint mobility drills - 30 minutes

6:15 - 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

6:30am - Training session - Focus on Snatches with 16kg, 20 kg, and add in some laddering

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

The following was done for a warm up to snatches:
1H SW 20 kg, 5 L/R
1H HP 20 kg, 5 L/R
1H SW 24 kg, 5 L/R
1H SW 32 kg, 5 L/R (most I have ever done of these at 32 kg)
1H HP 24 kg, 5 L/R (had never HP'd with the 24)

Snatches:
1H SN 16 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)


1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

1H SN 16 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

Between each snatch set - weighted DB SL DL with 16 kgs, 2 each leg

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

7:30am - Complete

Notes - Really good training session.

The 20 kg snatches absolutely smoked me, totally gassed.  For my last  set back with the 16s, however, those felt light.  Have to keep working the 20s.  The 5,4,3,2,1 ladder scheme working back and forth between L/R without setting down the bell was something I really liked for snatches.

Really like 1H SW with the 32s as well.  Really have to snap hips and keep the lat engaged as the bell floats up.