5/16/13 Thursday May 16, 2013 (1H SW)

5:45am - Joint mobility drills and Primal Move - 45 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 - 1H SW, 16, 20, 24, 28, alternating sets of 10 to get 150 reps L / R

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

SW session 3X for the following combo:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)
1H SW 28, 10 L, 10 R (20) (this actually went 10/10, 5/5 2X, 4/4 3/3 3/3 as these were getting very heavy)

1X:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)

A total of 150 reps per arm.

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:15am - Complete

Notes - Great session.  Very strong through the 24.  Solid with 28s, first time I have really worked this much with that bell.  Grip was starting to go at the end, so I dropped down the reps and split up into several sets, which was a good call.  I really like this training session with the 1H SW.

5/15/13 Wednesday May 13, 2013 (Primal Move, Mobility)

Very unusual day for me as I had a 4:00am wake up call in Spokane, 6:00am flight back to Seattle and training in my office right away in the morning.  So there was no workout time in the morning, which is unusual for me.  I considered doing something in the early afternoon (requiring getting off work early) and that wasn't materializing. I also thought "I should just rest" so I did.  I also had a chiropractic visit in the late afternoon which was nice.  I did quite a bit of Primal Move and other mobility work as well as some lacrosse ball release before going to bed, setting me up for a great training session Thursday morning.

5/14/13 Tuesday May 14, 2013 (TGUs)

5:45am - Joint mobility drills and Primal Move - 45 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 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:15am - Complete

Notes - Yet more progress here with the TGU, though had not done any in a week.  First time doing 20s or a 24 for several weeks, yet no problem at all.  Improved technique noted on all lifts regardless of the weight. Also, I have dropped the High Hip Bridge as per Kevin's instructions, since that is no longer part of SFG testing for the TGU.  Dropping that part of the movement was nice and I felt like I had good hip mobility to get into the correct position under the bell without the HHB.