2/5/13 Tuesday February 5, 2013

5:15am - Joint mobility drills - 30 minutes

5:45 - 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

6:00am - Training session - Focus on CL into FS, mixed with 1H SW, varying weights.

Warm up -
GSq, 20kg and 28kg, 5, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
TK PR with 20 kg, 5 L/R

The following was done as a chain (CL 1X L, FS 1X L, CL 1X R, FS 1X R, up to 5X):

CL 20, 5X L/R
FS 20, 5X L/R


CL 24, 5X L/R
FS 24, 5X L/R



CL 28, 5X L/R
FS 28, 5X L/R (could only get 3 L, had to put bell down and then pick back up to get final 2)


The following was done 1X after the CL FS chain:

1H SW 20, 10X L/R
1H SW 24, 5X L/R
1H SW 28, 5X L/R

I then repeated the above CL FS chain, and then repeated the 1H SW series.

Finisher-
SN 16, 5 L/R, 2X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session, I liked these movements and the varying weights was a good approach. Best part of training was a very SN reps with the 16 that just felt damn good.  I like that weight right now with SN.  I have just a bit of confidence with it and I want to really GTG with the 16.  I am noticing calluses getting very rough however and I must do something about my hand care.

2/4/13 Monday February 4, 2013

5:15am - Joint mobility drills - 30 minutes

5:45am - 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

6:00am - Training session - Focus on DB C&P with 24kg, test how it compares to about 10 days ago.  Get to a 5th set for the first time.

Warm up -

GSq, 20kg , 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
TK PR with 20kg, 5 L/R

DB C&P with 24kg, 5X (1,2,3,4,5), cleaning bell between each rep.

On the 3rd set getting the 5th rep was very difficult.  On the 4th set I got to 1,2,3,4, had to set bell down, then get 5.  On the 5th set I got 1,2,3 no problem, but could tell that getting 4 and 5 would be difficult.

Between each C&P set - SL DL (no KBs), 3X each leg

Finisher -
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Well, I was able to progress further from my last training session on the DB C&P and got into the 5th set.  I had only about 4 1/2 hours of sleep due to my daughter coughing until midnight, so this was hugely successful in the circumstances.  I really have not been able to get proper sleep lately and it is resulting in a plateau for training.  Honestly I feel like with proper sleep I could seriously be making a lot of gains right now.  But, it is very important to listen to the body and know when to pull back.  I think I accomplished that today and left enough in the tank for recovery for the next training session tomorrow.