4/24/13 Wednesday April 24, 2013 (PPR, P/U)

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


7:15am - Joint mobility drills - 30 minutes

7:45am - 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


8:00am - 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:
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) - 5

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

8:30am - Complete

Notes -
Just like last Thursday, was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Basically just replicated that training session and this felt just fine, particularly in the circumstances.  The walks felt good, the OH position even more comfortable.  Starting to get a better groove on the PPR as well, where it feels more connected between the bell in the rack, elbow connected to the hip, driving the bell up with the knee dip as opposed to muscling it up with the arm.

4/23/13 Tuesday April 23, 2013 (TGUs, OH and rack walks)

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


7:15am - Joint mobility drills - 30 minutes

7:45am - 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


8:00am - Focus on TGUs, then doing some OH and rack walks.

The following was done for 2X:

TGU - 40 lbs 3 L, 3 R


Overhead walks with the 40 lbs
Rack walks with the 40 lbs


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

8:30am - Complete

Notes -
TGUs felt good and actually by the end of rep 3 on each arm for each set, was definitely feeling it from being under the load for that long.  I don't often go past singles with TGUs so this experiment was a good one.  I could see TGUs for reps with a 24 being a great training session.

4/22/13 Monday April 22, 2013 (2H 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 -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
GSq, 32kg, 5 (extra GSq to get ready for SW)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (11X - 165 reps)

6:50am - Complete

Notes - Clearly easier than a week ago.  Good progress.  Doing more SW is just great for me all around, it seems clear.  Have to keep working on reducing the rest periods but about 150-175 reps feels like the right amount of reps.