5/31/13 Friday May 31, 2013 (TGUs)

6:30am - Original Strength and Primal Move and lacrosse ball release - 30 minutes

7:00am - 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

7:15pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (continue to see progress on PR.  very encouraging)

16kg roll to elbow, L X 3, R X 3
24 kg, L/R 3X (alternating singles)

Finisher - a few rack carries and OH walks with the 16, 20 and 24.

7:45am - Complete

Notes - OK this was good as I was able to get in multiple reps with the 24 (3 on each side).  These reps were much more solid than in previous weeks.  I primed these by screwing in the shoulder and firing the oblique and push my back into the ground on the bell side, which were all tips from Kevin on Wed.  Good stuff all around.

5/30/13 Thursday May 30, 2013 (PR, 1H SW, 1/2 SN)

5:45am - Original Strength resets 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 - PR with the 20, 1H SW with the 24, 1/2 SN with the 16

Warm up -

GSq, 24kg, 5

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

TK PR with 16kg, 5 L/R

PR 20 kg 5 L/R X 5 (25 reps each arm)

1H SW 24 kg 10 L/R X 5 (50 reps each arm)

1/2 SN 16 kg, 5 L/R X 4 (20 reps each arm)

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

7:15am - Complete

Notes - Really sweet to be pressing again and it was NO PROBLEM.  Shoulders felt great.  Got a lot of tension in glutes and it just made the presses so much easier.  Great stuff.  Got into some quick sets of 1H SW with the 24 and those felt very very strong,  Focused on keeping my arm really close to the body and getting great hip snap as opposed to pulling up with the arms.

Lastly I felt so damn good with the 1H SW I decided what the hell, I am going to do some 1/2 snatch (eliminate the drop and overspeed eccentric between each rep, and instead bring the bell from lockout into the rack, and then drop from the rack).  I got this idea from some blog posts from Mark Reifkind and thought this would work really well for me too, which it did.  I definitely could have done these with the 20 but why at this point?  Will dial in the technique with the 16 for awhile.