3/13/13 Wednesday March 13, 2013 (correctives, Indian Clubs)

7:00am - Joint mobility drills - 30 minutes

7:30am - Training session with Ross - warmed up and basically just worked on some corrections with rolling, dead bug breathing, windshield wipers, and then also worked Indian Clubs for the first time.

Warm up -

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

Did the correctives, and then Ross taught me a few Indian Club moves.  The IC was very good - I am going to look into purchasing some from DD.  Ross recommended getting the DVD and working basic moves.

Finished the session with Ross and felt like doing some TGUs and a few other things.

TGU - 20 kl, L/R 2X
24 kl, L/R 2X

CL - 5 L/R
TK PR - 20 kl, 5 L/R

Walking OH with 20 kl, L/R, a few hundred feet

9:00am - Complete

Notes - Since I have gone backward from a week ago with the left elbow/ forearm and wrist (stupidly that is probably the result of DB PPR, DB SS PR, and DB C&P on Th / Fri / Mon - obviously I got crazy here with programming, dumb, dumb, dumb - too excited to keep making gains), this was a good session.  Everything I did including the KB work at the end felt fine with the left side.  Again, this was instructive, going to drop the weight quite a bit for some time and going from DBs to 1 bell, just practicing, working form and technique, while I pump this stuff on the left side through my system.

3/12/13 Tuesday March 12, 2013 (TGUs)

5:30am - Joint mobility drills - 30 minutes

6:00am - 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) - shoulder cam shafts, each arm

6:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 20 kg, 2X L/R

TGUs (all done with each arm back to back with no rest between arms):

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm.  I am going to continue to focus on corrective work including body work and acupuncture to grind through this.  Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.

After doing these TGUs it was clear to me that my body wants more of them.  I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays.  Historically I was using Weds to work TGUs only (very light variety day).  The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.