3/20/2013 Wednesday March 20, 2013 (CL, PPR)

In Spokane for work - different training day as a result (inside a gym).

9:00am - Joint mobility drills - 30 minutes

9:30am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm
TGU with 40 lbs, 2X L/R
Overhead walking holds with the 40 lbs, about 100 ft of walking

9:45am - Focus on combining CL, then into PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
DL with 135 lbs, 3X (5) (light, just a warm-up, switching double overhand grip to one hand overhand, and used a narrow stance with hands outside legs - actually felt really good)

The following combo was done for 2X:

CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
P/U (reverse grip) - 6 (3 L, 3 R)

Some guys then took over the squat rack, which has the P/U bar - so no more P/U were possible.  I finished  then with 4X of the following:


CL, 40 lbs 8X L/R
PPR - 40 lbs, 8X L/R
(add 2 reps on the last set to get 50 total reps for CL, and for PPR)


Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats. Just did a very slow set of 10 reps.

10:15am - Complete

Notes -
I worked extremely fast and efficiently due to time crunch.  Everything felt really good today, noticeably better than the last several weeks.  The difference?  I believe it was sleep.  I got 7 hours of sleep.  I have been getting 5 which is just not enough.

3/19/2013 Tuesday March 19, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - 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

6:30am - 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 16 kg , 5 L/R, 20 kg, 5 L/R - 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, 1 L/R
24 kg, 1 L/R
28 kg, 1 L/R
32 kg, 1 L/R

7:00am - Complete

Notes - Great to work the TGUs.  Good session, a great exercise for me.  Didn't even necessarily need to go this heavy and I may just back that off and work in the 24 kg range for multiple reps.

3/18/2013 Monday March 18, 2013 (CL, DB SS PR)

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 SS PR, getting 50 reps by going 5 L/R 20 kgs, 5 L/R 24 kgs, for 5 sets each.  Doing 5 CLs before each set.

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

5X in sequence:

DB CL 20kg, 5
DB SS PR 20kg, 5 L/R

DB CL 24 kg, 5
DB SS PR 24 kg, 5 L/R

Between each DB CL / SS PR set I did some SL DLs without weights, and a few BU PRs with the 20s.

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

7:00am - 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.

3/15/2013 Friday March 15, 2013 (DB CL, DB SQ, DB SW)

6:00am - Joint mobility drills - 30 minutes

6:30am - 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

6:45am - Training session - Doing a complex, DB CL, DB SQ, DB SW using 16s, 20s, 24s

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

2X in sequence, 90 total reps, 30 of each movement:

DB CL, 16s, 5
DB SQ, 16s, 5
DB SW, 16s, 5


DB CL, 20s, 5
DB SQ, 20s, 5
DB SW, 20s, 5



DB CL, 24s, 5
DB SQ, 24s, 5
DB SW, 24s, 5


Finisher -
2H SW with 32 kg, 10 x 1 set

7:15am - Complete

Notes -
Pretty pressed for time but this worked out well.  A very quick session and the movements and weights felt good.