6/4/13 Tuesday June 4, 2013 (TGUs)

6:00am - Original Strength and Primal Move and lacrosse ball release - 45 minutes

6:45am - 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

7:00pm - 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, 2 L, 2 R
24 kg, L/R 2X (alternating singles)

7:25am - Complete

Notes - Good solid session.  Was extremely tight from doing a pretty tough training session on Monday, incorporating some PR back into the routine.  After finishing these TGUs I felt great.  Reps with the 24 were very, very solid,  Really focused as well on wrapping up around the bell and really getting a crush grip, same thing I have been doing on the PR, and keeping the elbow straight.  I don't see a need yet to move back up to the 28, let's get in some more volume with the 24 and make it "easy" for reps without putting the bell down, and then the 28 comes back in.

6/3/13 Monday June 3, 2013 (PR / GSq, 1H SW with the 24)

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 24, superset with the G Sq with the 24, and then 1H SW with the 24

Warm up -
TGUs 16 kg, 3X+3 (3 each side without putting the bell down)

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

TK PR with 16kg, 5 L/R

7X:

PR 24 kg 3 L/R (21 total reps)
G Sq 24 kg, 5 (35 total reps)

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

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

7:30am - Complete

Notes - This session was prescribed by Kevin and was a great one.  Really loved pressing.  I focused on really crushing the grip and squeezing the hell out of my glutes to create a "seat" for pressing.  Got these techniques from Geoff Neupert's KB Strong and particularly the glute tension is hugely helpful for the PR.  I could have done a lot more volume but this was just fine.  This is probably the most G Sq I have ever done as I really don't do them other than a couple in the warm up most days.  They were feeling good and I was getting deep into the hole for sure (pulling down), and felt a lot of power coming out of the hole.  Lastly felt a lot of power with the SW.  R is a little crisper and more powerful than the left, not a surprise, but the L is coming along.