2/1/2013 Friday February 1, 2013

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

6:45am - Joint mobility drills - 30 minutes

7:15am - 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)

7:30am - Very short on time, decided to do 1H SW with 40 lb kb, as well as SN with the 40 lb kb.

1H SW - 2X (10) L/R
1H SW alt L/R 30

3X:

SN, 5 L/R

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

7:50am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  Finishing with the SN actually felt really, really good though which was nice because doing these last week resulted in pulling too hard with my R lats and tweaking the muscle, which is still recovering.  But form felt good today, really focused on snapping the hips and letting that drive up the bell.  Solid.

1/31/13 Thursday January 31, 2013

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

7:00am - Joint mobility drills - 30 minutes

7:30am - 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)

7:45am - Focus on combining C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

DL with 135 lbs, 4X (5) (light, just a warm-up)

The following was done for 5X:

C&PPR - 40 lbs L/R, 5
P/U (strict) - 5

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:30am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  With that said this was a solid session.

1/30/13 Wednesday January 30, 2013

6:30am - Joint mobility drills - 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) - 16 kg shoulder cam shafts, each arm

7:30am - Training session with Ross - Focus on CL, FS with the 20 and 24s.  DB SL DL with 12s, as well as 1H farmer carries with the 24

Warm up -

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

We worked a variety of CL with 20 and 24s, into FS.  We alternated into a variety of DB SL DLs with the 12s, and then mixed in 1H farmer carries with a 24.

Probably all told did about 5X L/R 5 for CLs and FS.  Did about 5X L/R 1, 2, 3 for the DB SL DLs with the 12s.  For carries did about 3X L/R with the 24 walking around the room.

8:30am - Complete

Notes -
Good session, just kind of a variety session.  I was extremely tired and trying to fight through a cold, and didn't have a ton of energy after doing C&PPRs on Monday and then into DB FS Tuesday, while fighting the cold.  A good reminder to keep working in the DB SL DLs into my weekly routine at least just a little bit because the movement was noticeably improved.  Reminder on CL to really pull back shoulders, lats down, get wide and not sink in the chest (GS move).