4/26/13 Friday April 26, 2013 (TGUs)

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 - 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.  Lowest I have ever done with the off hand.  I want to keep working to get that all the way to touching the ground, then I will go up a bell size and start over.)

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, 1 L/R
28 kg, 1 L/R

7:10am - Complete

Notes - I had originally thought about getting out the 32 but I got pretty bad sleep the night before, and was feeling tired.  I also in the back of my mind want to rep out a little bit with 24 and 28 and see if I can work up to a set of 3 L, 3 R at least with the 24 before going to heavy singles with the 32.  So the goal this week will be to get in those reps with the 24 and see how it feels.  After practicing the TGUs so much more over the last several weeks, I am feeling good with the movement again and moving the 24 and the 28 for the singles was very strong.

4/25/13 Thursday April 25, 2013 (DB SW)

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

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R

SW session 6X for the following combo:

DB SW 20s, 10
DB SW 24s, 10

A total of 120 reps.

7:00am - Complete

Notes - First time I have done sets of 10 with the DB 24s, and they were not difficult.  That was very cool. After 120 reps, I felt good and decided to come to a comfortable stop since my kids were up and messing around.  This was good progress.  I feel I am ready to add short sets of DB 28s next week, which would be the first time of doing any serious training with DB 28s.  I'll start with sets of 3 and see what that feels like, but will not going higher than sets of 5. Should be interesting.  I think it will feel pretty heavy.