Wednesday, July 3, 2013

7/3/13 Wednesday July 3, 2013 (Kevin DB Sq, SN)

Slept in before training with Kevin - did absolutely nothing to warm up.  The night before I was out late with my softball team so it was good to sleep a little bit more.  I have been consistently getting in my Original Strength resets as well as Primal Move warmups, and the body felt fine, good even.

6:40am - Training session with Kevin

We worked in some basic Primal Move stuff.  We worked on some stuff with my right ankle as I mentioned that I had noted some loss in range of motion after several long driving trips in the car (gas pedal) and I knew  I probably needed to do some specific work on it.  Kevin gave me some Z Health stuff which seemed to work, so I will try to incorporate a couple of times a day.

We did a few TGUs with the 16 to warm up, and some swings with the 24.

We then focused most of the session on squatting.  We did some goblet squats with the 24, working on prying, and also not going too deep into the squat where I had a tendency to "relax" and lose tightness, which will be a problem under heavier load.  I then did several sets of DB SQ with the 24s, sets of 3, working on various cues from Kevin to try and hone in technique.  Particularly useful was the idea of pushing up straight with my traps from the hole.  By the end the reps were getting "easier" even though I was fatiguing because of the improved technique.  Squatting well is not something that comes particularly naturally.

We finished off by doing several sets of SN with the 16, sets of 5 L/R.  Kevin seemed surprised that the technique was not too bad particularly as I have not been practicing this AT ALL for months.  He gave me a great cue on the descent to "wait" on the bell longer before hinging, and that made an immediate and huge difference in power production - could use way less arm and much more loading in the hips, and the bell was flying up.  Great stuff and it seems I have the greenlight to carefully and consciously practice the SN again.

7:40am - Finish

Great session, I continue to learn a lot from Kevin.

7/2/13 Tuesday July 2, 2013 (TGUs)

6:30am - Original Strength and Primal Move - 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

7:15am - 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 3X (alternating singles)

7:30am - Complete

Notes -  Three singles with the 24, again, needing to work up to 5 singles to move up a bell, but just not giving myself enough time.  These variety days turning mainly into mobility days versus any real strength training, but that feels like a good thing given that my actual training sessions M/W/F are definitely kicking it up a notch from where I have been.  I felt fatigued this morning and that is due to what was a great training session yesterday, but possibly I did not fully recover.  So taking it light was fine.