2/22/13 Friday February 22, 2013 (C&PPR)

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 C&PPR, variety of weights (20, 24) using rounds of 8 and 5 reps

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

3X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R

Threw some single leg deads between these rounds of C&PPR.

Finisher -
DB SN 16s, 2X (5)
SN 20s, L/R 5
SN 24, L/R single (PR)
2H SW with 32 kg, 10

5:45am - Complete

Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever.  Snatched a 24 with both L/R, again no problem.  Very cool.

2/21/13 Thursday February 21, 2013 (C&P)

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

6545am - Training session - Focus on C&P with 28kg (have not done this in some time)

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each earm
TK SS PR with 16kg, 5 each arm

C&P with 28 kg - 3X (1, 2, 3, 4, 5) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm

C&P with 32 kg - a single, L/R (was easy)

Finisher -
DB SN 16s, 3X (5)
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - really good session.  Most reps I have ever done with a 28kg, and it was not a problem at all.  The singles at the end with the 32 went up very easily.  I have a 36 kg press in me right now no problem, possibly a 40kg.  Need to keep going and work the heavy C&P.

2/20/13 Wednesday February 20, 2013 (Stacked PR)

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)
BU PR L/R, 1X 20kg, 1X 24kg (PR)

We worked some heavy 28kg swings to start.  We then worked on DB SN with 16s, SN with 20, did some bent over rows, and then worked the PR by doing a stacked PR with 10s and then 12s.  Did a cycle between row, PR, row, SN or DB SN.   We used a "high swing" (bell over eye level) for prepping the SN.  That was extremely effective.

8:30am - Complete

Notes - Good session.  Didn't really love the stacked PR that much, but will consider working it in the future.  The intention was to use to bust the plateau on the DB PR 24s I have been dealing with. Two 12s does feel "heavier" than a 24. Lots of power on the DB SN.  The high swing movement was really good to prep the SNs.  I liked it a lot, better than HPs.

2/19/13 Tuesday February 29, 2013 (CL FS SN)

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, FS, mixed with 1H SW, varying weights, finish with SN.

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

CL into FS 20, 5X L/R (this series went CL 1 rep, FS 1 rep, CL 1 rep)
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 1X 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

Finisher-
DB SN 16, 5 L/R, 3X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Filling this out on Friday 2/22 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.  

2/18/13 Monday February 18, 2013 (DB C&P)

5:00am - Joint mobility drills - 30 minutes

5:30am - 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 DB C&P with 24kg, test how it compares to one week.  Trying to get to 5X 1,2,3,4,5

Warm up -

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

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

Between each C&P set - SL DL (no KBs), 3X each leg, or DB BUP into Sq with 16s

Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -

Same as last week - left it just 1 rep short on the last ladder.  Frustrating, but I was working off of like 4 1/2 hours of sleep.  Will get this next week.