2/8/13 Friday February 8, 2013

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

7:15am - Joint mobility drills - 15 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 (2X L, 2X R)
OH lockout walks with the 40 lbs (about 2 minutes each arm)

7:45am - Very short on time, decided to do BB DLs, as well as SN with the 30 lb kb.


DL with 135 lbs, 2X (5) (light, just a warm-up)
DL 185 lbs, 1X
DL 225 lbs, 1X
DL 275 lbs, 1X
DL 325 lbs, FAIL

After DLs I did some Alt SW, about 20 L/R 3X with the 40 lb KB.

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (2X).


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

8:30am - Complete

Notes -
DLs felt good all the way to 275.  I decided to try for a PR (previous was 305 about 2-3 weeks ago) at 325.  Wow, it did not feel like I even came close to pulling that off the ground.  I was working off less than 5 hours of sleep (2nd night in a row of that) and was very fatigued.  Not surprised.  I walked away and 275 no issues in the circumstances is pretty good.

Snatches with that 30lb felt awesome.  Getting a better groove on both arms.  I felt like I could have keep going and going with those. Nice.

2/7/13 Thursday February 7, 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.

The following was done for 6X:

C&PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

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

8:15am - Complete

Notes -
Supersetting the C&PPR with the P/U is just an awesome combo.  Really love doing P/U.  Wish I had a P/U bar at the house.

2/6/13 Wednesday February 6, 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 CL, narrow PR with the 16, 20 and 24s.  Heavy SW with the 24 and 28, as well as 1H farmer carries with the 20 and 24.

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
TGU 32kg, L/R (PR) (awesome to get a PR - this was not hard, felt easy)

DB DL 48kg, 2X (5) (PR) (another PR - DL double Beast - awesome)

TK PR, 20kg, 5X L/R

We did circuits of 1H farmer carries, into CL, into narrow stance PR, and then heavy SW.  Probably did about 6 or so sets of this, doing about 5 reps for the PR and SW L/R.

8:30am - Complete

Notes - Good session, picked up PRs in the TGU and DB DL which was pretty sweet.  Really liked the narrow stance PR and may incorporate some practice of that drill in the future.  Did some very nice heavy SW with the 28 that felt solid.