4/19/13 Friday April 19, 2013 (PPR, P/U)

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


8:15am - Joint mobility drills - 30 minutes

8:45am - 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


9:00am - Focus on combining PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
TGUs with 40 lbs - 3X L/R
Overhead walks with the 40 lbs
Rack walks with the 40 lbs

The following was done for 3X:

PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 20 overall.

9:30am - Complete

Notes -
Was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Actually ended up being a very good session as I got into some overhead for the first time in weeks.  I just felt like it would be ok to do a a few sets of PPR and some P/U, and frankly everything was very good, did not notice my left shoulder, forearm or elbow acting up at all on anything I did.  Very nice.  I also thought the warm up with overhead walks and rack walks was pretty cool.  I think doing this at home, as well as more farmer carries, is something I need to incorporate.  My training set up is a bit constrained for that but I think I just need to open the back gate and do some walking around my back yard, particularly when it is sunny (well, it is Seattle - when it is not raining :) ).

4/18/13 Thursday April 18, 2013 (DB SW)

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 -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
GSq, 32kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)

SW session 5X for the following combo:

DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 5, 5

A total of 150 reps.

7:00am - Complete

Notes - A clear progression forward from a week ago.  The 16s felt positively ridiculously light, the 20s, very comfortable, and the 24s - strong.  I decided to divide the 24s into sets of 5 which was a good call.  Doing so allowed me to get some great, very strong reps in.  When I can do 24s for sets of 10 and even 15, I will really be looking at significant strength gains.  For now, technique has to be paramount.  A great training session all around.