2/27/13 Wednesday February 27, 2013 (DB FS)

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 DB FS

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 32kg, L/R

Ross gave me a few cues on moving my pelvis during the TGU which were good reminders.

We really focused on DB FS almost exclusively this session.   We worked in some assistance drills in between the DB FS such as the goblet squat with curls, hanging leg raises.

Warm up - DB FS 20s, 5

DB FS 24s, 5 (2X)

DB FS 28s, 2 (5X)

8:30am - Complete

Notes - Good session.  Felt a lot of power on the DB FS with the 24s and the 28s.  Ross provided some good cues with my elbow position, really ensuring the elbows touched very close to by body, deep in the squat position, straight back and very broad shoulders, no shelving.  

2/26/13 Tuesday February 26, 2013 (SW, 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 1H SW, varying weights, SN, 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

The following was done in sequence 2X:

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

SN 16, 5X L/R
SN 20, 5X L/R
SN 24, 1-2X L/R (PR)
DB SN 16, 5X

Finisher-
2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Pretty much all of the swings were done with the bell raising at or above eye level, really as a prep to snatching.  The SN felt really good.  Snatching 24s for explosive singles or doubles was really cool and these felt great going up and into the top position.  Bringing them down was challenging (taken for a ride a bit) but that is why I elected to do singles or doubles for now.

2/25/13 Monday February 25, 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 (PR - got it done)

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

C&P 32kg, 1X L/R (went up easy)

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

6:50am - Complete

Notes -
Finally broke through the plateau - got it done, and without a problem - I had some in the tank at the end.  Got a few quick breaks as both of my kids woke up during the training session, so came back to each set with a little energy after 1-2 minutes of rest taking care of them.  It felt good to reach this milestone.  Now, to keep progressing toward the strict PR 1/2 body weight goal which for me at 185 lbs would be the 40kg.  I can press the 32 for singles.  I am pretty sure I can press a 36 if I was really fresh and warmed up, though I have not tried.  Going to talk to Ross about different ways I might go from here to keep that in sight.