2/15/13 Friday February 15, 2013

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

7:30am - Joint mobility drills - 15 minutes

7:45am - 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)

8:00am - Very short on time, decided to do SW, HP as well as SN with the 30 lb kb.

The following combination was done 2X in sequence:

SW with 40 lbs, 10X L/R, 20X Alt L/R
HP with 40 lbs, 5X L/R
SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (30X L/R)
Push-ups (P-U) - standard P-U on the ground, really driving with the lats.  10X.

8:30am - Complete

Notes -
In the circumstances a great session.  I went to bed at 2am after partying with coworkers for our last night in Spokane on our engagement.  I got about 5 hours of sleep but definitely hung over and felt brutal until I finished the kettlebell warm up.  Broke a sweat doing the SN and felt great afterwards.

2/14/13 Thursday February 14, 2013

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


6:15am - Joint mobility drills - 30 minutes

6:45am - 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)

7:00am - Focus on combining C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
DL with 135 lbs, 2X (5) (light, just a warm-up)

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.

7:30am - Complete

Notes -
Done this same training session 3 weeks in a row in Spokane on Thursday.  Absolutely love kettlebells combined with P/U.  I worked extremely fast and efficiently due to time crunch.

2/13/12 Wednesday February 13, 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 DB Bent over Rows, DB CL, SN and DB SN (new movement).

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
DB DL 48kg, 2X (5)
OH walks with 24kg

We started with some SW, about 25 reps L/R using 20, 24, and 28.

We then worked a sequence (about 6-7 sets) of DB Bent Over Rows with 14s, into DB CL with 20s or 24s, back to DB Bent Over Rows, then to SN with a 16, and then eventually DB SN with 12s and then 16s.    Reps per set were about 5.

8:30am - Complete

Notes - Good session, did DB SN for the first time and it was flat out awesome, really actually felt better than SN for me.  We grooved some technique for the DB CL by using Bent Over Rows to try and really get a feel for using the lats in the DB CL to keep the bells very close to by body, eliminating bounce on the catch in the rack.  It was working.  On the SN and DB SN, worked short sets really trying to throw the bell back and punch up hard at the top.  I really look forward to working this DB SN some more and seeing how that can improve over time.

2/12/13 Tuesday February 12, 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

Variety day, mixing CL, FS, SW

CL into FS 20, 5X L/R
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 3X L/R

The following was done after the CL FS chain:

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

I then repeated the above CL FS chain, and then repeated the 1H SW series 2X for a total of 3 sets for the day.

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

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Filling this out on Friday 2/15 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.