1/23/13 Wednesday January 23, 2013

6:00am - Joint mobility drills - 45 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) - 16 kg shoulder cam shafts, each arm

7:15am - Training session with Ross - Focus on heavy 1H SW

Warm up -

TGU 20kg, 2 L, 2 R
TGU 24kg, L/R
TGU 28kg, L/R

DB DL 44 kg,  2X (5), 1H alternating, 5 L/R (felt "light")
TK PR with 20kg, 5 L/R
DB BU Sq 20 kg, 2

We then worked a variety of principally 1H SW.  20, 24, 28, 32, 36, 40 kg bells.  It went something like this:

1H SW, 20 kg, 10 L/R
1H SW, 24 kg, 5 L/R
CL, 24 kg, 5 L/R using a "slide step" technique that Ross taught me to move feet during the clean so that there is no movement after the rack.
CL, 28 kg, 5 L/R
C&PPR, 24 kg, 2X (5 L/R)

We then practiced quite a few hike/parks with the 28, 32, 36 and 40 kg bells, mixing in single SW after the hike/marks.  This was just to get a "feel" for the heavy bells.

8:30am - Complete

Notes -
Good session, a technical session.  I had spent a ton of time on the foam roller the previous evening, very long joint mobility session before training today as my traps were feeling it from Monday/Tuesday and particularly the pulled R trap from SN on Tuesday.  Largely I had worked that out through the foam rolling / joint mobility work and this did not hinder training today.  The slide step on the CL will be extremely useful.  Need to keep working the heavy SW so that everything else (SN for example) with lighter bells feels easy.

1/22/13 Tuesday January 22, 2013

5:00am - Joint mobility drills - 30 minutes

5:30 - 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) - 16 kg shoulder cam shafts, each arm

5:45am - Training session - Focus on SN with 16kg, 20 kg

Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 L/R
TK SS PR with 20kg, 2X (5)

The following was done for before each set of SN:
1H SW 20 kg, 10 L/R
1H SW 24 kg, 5 L/R
1H SW 28 kg, 5 L/R
1H HP 20 kg, 5 L/R

1H HP 24 kg, 5 L/R

SN:
1H SN 16 kg, 7 L/R, 6 L/R, 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 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

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

7:00am - Complete

Notes - Candidly a very disjointed training day.  My son woke up at 6am near the beginning of my training work.  I ran inside to check with him several times during the session.  My daughter then work up around 6:45am.  This probably added 20 extra minutes to the session and a lot of stops/starts.  I also pulled too hard on the SN with the 20s with my R side, which isn't surprising given that is my strong side (not enough hip snap).  I felt a muscle pull in the R trap near the end and this will end up having me do a lot of foam rolling work I expect.  No reason to SN with the 20 right now - I need to get better with the 16.  I also am banging my left wrist on some reps with the 16 and 20 due to not "punching" up quick enough.  Not the best day, but what do you do.

1/21/13 Monday January 21, 2013

5:00am - Joint mobility drills - 30 minutes

5:30 - 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

5:45am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps.  24s on the DB SW for strength.

Warm up -
GSq, 20kg and 28kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK SS PR with 20kg, 5 L/R

The following was done for 1X:

PPR - 16, 5 L/R
PPR - 20, 5 L/R
DB SW - 24s, 5
PPR - 24, 5 L/R
DB SW - 24s, 5

PPR - 20, 5 L/R



The following was done for 2X:



C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
DB SW - 24s, 5
C&PPR - 24, 5 L/R
DB SW - 24s, 5
C&PPR - 20, 5 L/R


Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10

6:30am - Complete

Notes - Note that new schedule is starting of even earlier morning training - starting at 5am with joint mobility and outside for the main training work no later than 5:45, finishing by 6:30 or a few minutes thereafter.  I expect to have some adjustment period where my body has to get used to the new time.

Skill is improving on the PPR and C&PPR.  I elected not to do DBs but just focus on single bell work.  16s and 20s are getting easy, time to work on the 24s in a more concentrated fashion and then bump to the 28.  Noticed a little fatigue in lower back which I am certain is from DLs with the bar done in Spokane the previous Friday.  Definitely not pain, just some fatigue.

1/18/13 Friday January 18, 2013

In Spokane for work - different training day as a result (inside a gym).


6:30am - Joint mobility drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:15am - Focus on heavy DL with a barbell since I don't have access to barbells at home given my outdoor training regime with KBs.  I have not DL with a barbell since last being in Spokane for work in October 2012 (3 months)

DL with 135 lbs, 1X (5) (light, just a warm-up)
DL 185 lbs, 1X
DL 225 lbs, 1X
DL 275 lbs, 1X (PR)
DL 305 lbs, 1X (PR)

Two successive PRs with the DL.  This without DL with barbells in 3 months and even then that was 1 day in October and was the first time I think I have ever DL with barbells.  I have been doing DLs with KBs as a warm-up for some time, but don't do a ton of them.  Clearly all of the other pulls (SW, SN, CL) have created a lot of strength to be used for barbell DL.  With even a little practice and access to a bar I think I could get to 2X bodyweight without much effort at all (about 380 lbs).

After DLs I did some Alt SW, about 10 L/R 3X with the 40 lb KB.

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1.  Wanted another set but stopped due to grip issues (calluses).
Push-ups (P-U) - mix of raised P-U, tapping shoulders with one hand, focus on really driving with the lats.

8:00am - Complete

Notes -
It was nice to hit some PRs on the DL.  I have read frequently from Pavel and others that 2X bodyweight in the DL is a minimum for strength.  Like pressing 1/2 bodyweight OH and passing the SN test of 100 SN in 5 mins with the 24 KB, a longer term goal is 2X bodyweight DL with the bar.  Based on my current training plan (no gym, outside my house with KBs) this is a lesser goal and if it happens it will most likely be a "WTH" thing that occurs without training for the lift directly.