4/1/2013 Monday April 1, 2013 (variety)

5:45am - Joint mobility drills - 45 minutes (lots of extra due to tightness / soreness in various spots.  Had also done like literally 1 hour of lacrosse ball massage on the forearms / pecs / back / glutes on Sunday night - that was very helpful but arms were just shot up from that and just in general needing a lot more TLC.)

6:30 - 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

6:45am - Did almost nothing today.  A couple of goblet squats with the 16, some DLs with the 32s (which did feel pretty good and did not bother the left side at all, something I took note of).  Did some TK PR with the 16 and just noted how shitty my left PR was - further reason to get the chiro done today as well as body work.  This is just dumb.  Finished it off with a few SL DLs with 12s - those were feeling pretty ok but my kids were up at 6:30 and I had to eventually just cut it short and head back inside with them.  Focus is clearly going to be on joint mobility and rest all week.

3/29/13 Friday March 29, 2013 (DB SS PR 24s)

9:15am - Joint mobility drills - 45 minutes (extra tight in many places, had a long night of sleep but just feeling exhausted)

10:00am - 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

10:15am - Training session - Focus on DB SS PR with 24s.  Going to try 10 sets of 5, for 50 reps total for each arm.

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 10 sets, cleaning bell to start and MP style for the reps.

Between each DB SS PR set - not much other than a few SL DLs without bells, 3X per leg

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

11:00am - Complete

Notes -
I am writing these notes several days after completing this training session, shaking my head.  I thought I was pushing through the left elbow/forearm/shoulder stuff but really blew it in program design today.  Too much pressing, and the many sets of 5 was stupid.  On my 10th set I had a bad last rep on both my L and R SS PR - really flailing out on both arms but pushed through the reps by NOT strictly pressing, but instead pushing away from the bell - very bad stuff indeed.  On the Monday following I am still working through how dumb this was as I had both chiropractic work as well as body work today to help the residual soreness in my neck, traps, and the left forearm/elbow/shoulder of course.

Just pissed at myself.  I am going to have to drop back A LOT and work on joint mobility and getting things right again.  Just exhausted lately, everything is catching up to me as to the personal side / life over the last 5 months of so now that I am on vacation - body is saying "this is what I have been accumulated and now you get to deal with it."  Well, this time, I am now officially listening to the body and will respond in turn with more appropriate programming / rest.

3/28/13 Thursday March 28, 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, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Just keeping up consistency with TGUs.  Doing these 2 times a week on Tuesdays/Thursday for the foreseeable future to work on shoulder mobility.  Not focusing on going above 24 kg for now.

3/27/13 Wednesday March 27, 2013 (C&P 24)

Different training day - at my parents' house in Hockinson WA and brought some bells with me (12 kg, 16 kg, 24 kg, 32 kg)

8:00am - Joint mobility drills - 30 minutes

8:30 - Kettlebell warm up (modified "Standard")
1/2K halos - 12kg, 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 C&P the 24kg, for 3 sets of 1,2,3,4,5 (45 reps each arm)

Warm up -
GSq, 16kg and 24kg, 5,
DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R

3X:

C&P 24, 1,2,3,4,5

Did single leg deadlifts (without bells) between each of the 3 sets, 3X per leg.
Also C&P the 32 for singles between the first two sets, so 2 heavy singles for each arm.

Finisher -
1H SW, 24, 5 L/R
SN 16s, 5 L/R
2H SW with 32 kg, 10

9:30am - Complete

Notes - Fun to get in some work at my parents' house.  It felt good particularly at the end as I really pushed for the finisher, particularly on the 2H SW.  The most power I have ever felt swinging a kettlebell.

Have to continue to watch the left shoulder/forearm /elbow.  Lingering challenges there.

3/26/13 Tuesday March 26, 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, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Just keeping up consistency with TGUs.  Doing these 2 times a week on Tuesdays/Thursday for the foreseeable future to work on shoulder mobility.  Not focusing on going above 24 kg for now.