4/17/13 Wednesday April 17, 2013 (DB CL to SQ complexes)

7:45am - Joint mobility drills - 30 minutes

8:15am - 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

8:30am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 50 reps CL / 50 SQ

Warm up -

GSq, 20kg - 5, 24 - 5, 32 kg - 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

100 total reps, 50 of each movement:

3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

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


1X to get to 50 each CL / SQ:

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


9:10am - Complete

Notes -
A great complex, and improvement seen from a week ago, as well as getting stronger bringing in the 24s successfully.  Nothing gets the heart pumping like DB 24 SQs - wow.  Had a huge pump after this workout. Very focused on technique, using the "hike" technique to come out of the hole on the SQ (power breathing exhale), and just good stuff here today.  

4/16/13 Tuesday April 16, 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

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 20 kg, 3X L/R (really went for this and got my hand pretty low on my leg, keeping a very straight leg supporting the bell - felt good)

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 (had not done this heavy in awhile - felt really good, solid)

7:00am - Complete

Notes - Didn't get in multiple reps with the 20 or 24 due to time but did get to the 28, which felt awesome.  It is really clear to me that the consistent TGU work is doing a lot of good for the shoulders.  I am definitely going to keep at this.  Time for the 32 to come out on Friday this week.