3/8/13 Friday March 8, 2013 (DB SS PR 24s)

6:00am - Joint mobility drills - 45 minutes (extra tight in hips, right leg from SL DLs on Wed)

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) - shoulder cam shafts, each arm

7:00am - Training session - Focus on DB SS PR with 24s.  Going to try 6 sets of 5, and mix in some different movements between those sets.  See how this compares to 1 week ago.

Warm up -

GSq, 24kg , 5 (2X)
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) 2H SW with 32kg , 10
2) CL with 32 kg, rack hold 10 seconds

C&P 32, 1 single L/R

Finisher -
DB SN with 16s (5 x 1 set)
SN with 16, 5 L/R
SN with 24, 3 L/R
2H SW with 32 kg, 10 x 1 set

8:00am - Complete

Notes -
Another good session with the DB SS PR and this was "easier" than a week ago, lots of very good reps.  I should be able to increase sets/reps in a week, keep working toward probably 75 reps total and then move up a bell.

3/7/13 Thursday March 7, 2013 (CL, DB PPR)

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 DB PPR, variety of weights (20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). First time I have really worked a DB PPR, previously all PPR or C&PPR.  Did sets of DB CL prior to each DB PPR just to balance out with a pull.

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

5X:
DB CL - 20, 5
DB PPR - 20, 5
DB CL - 24, 5
DB PPR - 24, 5

Threw some single leg deads between these rounds of DB PPR, no weights.  Also did some BU PR with 20s between each round.

Finisher -
2H SW with 32 kg, 10

6:45am - Complete

Notes - Liked the DB, 20s felt awesome, 24s were a challenge.  Got in 50 reps overall on PPR and 50 CL, felt good.  Solid session.  BU PR with the 20s, also very solid, need to work more 24s.