5/8/2013 Wednesday May 8, 2013 (DB CL, DB SQ complexes)

9:15am - Joint mobility drills - 30 minutes

9:45am - 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

10:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 30 reps CL / 30 SQ

Warm up -

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

60 total reps, 30 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 (these actually went 4, then 3,3, then 3,2 to get in the 15 total reps)

Finisher - Overhead walks - DB 16s, DB 20s, rack walks 16s, 20s, loaded carries, 24s, 32s

10:30am - Complete

Notes -  Wow I checked my notes and I had not done this training session since April 17, basically 3 weeks.  It has been a tough 3 weeks in some respects, but I felt ready today and had a nice long sleep and rest because the previous day had been pretty rough on me from a personal perspective.  I was pressed for time otherwise I would have worked to 50 reps for each movement, but stopping where I did was just fine, and the finishers were a nice end to the day.  Didn't overwork anything, setting myself to be fresh for 1H SW tomorrow.

5/7/2013 Tuesday May 7, 2013 (TGUs)

6:00am - Joint mobility drills and Primal Move - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R

Naked getups, 2X L/R
16, L/R 2X to hand position
16, L/R 2X starting at top position (reverse)
16, L/R 2X full get up

7:15am - Complete

Notes - Wow, I was absolutely shocked how good my body felt going into this training session.  I worked the lacrosse ball for about 90 minutes on Monday night, just getting all over on my traps, under my armpits, on my sides, down the forearm, on my pecs, back, just a thorough session.  It made a huge difference.  I can also really see the benefits of Primal Move and particularly the Seated S and Prone S positions getting the hands behind the head and low back, sitting cross legged or stretched out facing the floor.  Really good stuff.  These TGUs felt really, really strong, particularly the full TGUs moving to the bridge position.  My support arm felt completely wound up tight, locked, and providing a tremendous support base.  I really felt the lat pulling down, triceps flexed, and elbow locked.  I definitely see progress here.