6/28/13 Friday June 28, 2013 (2H SW)

6:45am - Original Strength, Primal Move drills - 30 minutes (somewhat pressed for time)

7:15am - 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

7:30am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10

Timed set - 15 minutes, got 209!! reps PR) total of the following:
2H SW 24 kg, 11 - 5X
2H SW 28 kg, 11 - 5X
2H SW 32 kg, 11 - 5X
2H SW 36 kg, 11 - 4X

I then finished off with the following:
2H SW 36 kg, 11

220 reps total in just over 15 minutes.  Wow, that is up from 200 on Monday.  Awesome, that was my best swing effort ever for both reps and density. All in the same week??  Progress.

8:05am - Complete

Notes -  What can I say - I love what is happening with my 2H SW.  Time to get a 40kg!!

6/27/13 Thursday June 27, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight still this week)

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

16kg, roll to elbow 3+3 L, R
24kg, L/R 2X (alternating singles)

7:15am - Complete

Notes -  I just didn't have enough time to get more reps in - had to call it a day.  Still - these reps with the 24 continue to feel great.  I need to find a way to get up earlier (well really go to bed earlier) on Monday/Wed night so I can push up the reps on the TGU to 5 singles, so I can get to the 28.  It's time, but I need to get in more volume with the 24 first and I keep dragging.