3/4/13 Monday March 4, 2013 (DB C&P 28s)

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 28kg, first time DB pressing the 28s.  Going to go with 5 ladders, 1,2,3, working over time to get to 5X 1,2,3,4,5.

Warm up -

GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB C&P with 28kg, 5X (1,2,3), cleaning bell between each rep

Between each C&P set - BUP or DB BU SQ with the 16 or 16s

Finisher -
DB SN with 16s (3X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Good session, though interrupted several times by my kids who woke up early.  I took those breaks effectively between sets so a little extra rest minute or two here and there.  Actually all the reps felt really good.  I had torn a callous on my right hand pinkie last Thursday and continued to wear socks to cover that spot as my hand heals up.  Real solid work all around today.

3/1/13 Friday March 1, 2013 (DB SS PR 24s, C&P 32)

8:00am - Joint mobility drills - 30 minutes

8:30am - 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

8:45am - Training session - Focus on DB SS PR with 24s, by far the most weight I have done with the SS PR.  Going to try 6 sets of 5, and mix in some different movements between those sets.

Warm up -

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

DB SS PR with 24kg x 5 x 6 sets), cleaning bell to start and MP style for the reps.

Between each DB SS PR set - (one exercise between each set)
1) SL DLs with 16s, 3x per leg;
2) BU PR with 16, 2x L/R
3) Bent over rows with 16s, 5

C&P 32, 5 singles L/R (PR)

Finisher -
DB SN with 16s (5 x 3 sets)
2H SW with 32 kg, 10 x 1 set

9:30am - Complete

Notes -
Slept in after a long night and very long week, and knowing I didn't have much to do at work.  I had torn a callous on my right hand pinkie the day before, so I picked up some socks for my hands from Ross and used those during the session.  Awkward, didn't like them, but they totally protected my callous as it started healing so this was a score.  I liked the SS PR and will be working these into my regular training regime.  Doing the 5 heavy singles for the C&P with the 32 was AWESOME and I totally had these in the bag.  I have to work up to more than 1 rep with a 32 - I feel I have this on my R but not certain on L.

2/28/13 Thursday February 28, 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, 28) using rounds of 8, 5, and 3 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

2X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R
C&PPR - 28, 3 L/R

Threw some single leg deads between these rounds of C&PPR, no weights.

Finisher -
DB SN 16s, 5 x 2 sets
SN 20s, L/R 5
SN 24, L/R single (warm up)
SN 24, L/R 5 x 1 set (PR)
2H SW with 32 kg, 10

6:45am - Complete

Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever.  Snatched a 24 with both L/R and bumped up do a set of 5 L/R, which is a PR.  Felt awesome and I have much more in the tank there for the SN.  Very cool.