7/11/13 Thursday July 11, 2013 (2H SW)

8:15am - Original Strength, Primal Move drills - 30 minutes

8:45am - 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

9:00am - Training session -2H SW

Warm up -

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10
DB DL 32 kg, 5, 1H alternating 5
2H SW 24 kg, 10

Timed set - 15 minutes, got 230!! reps PR - previous best was 209) total of the following:
2H SW 24 kg, 10 - 6X
2H SW 28 kg, 10 - 6X
2H SW 32 kg, 10 - 6X
2H SW 36 kg, 10 - 5X

I then finished off with the following:
2H SW 36 kg, 10

9:30am - Complete

Notes - 240 reps total in just over 15 minutes.  Wow, that is up from 220 from a week or so ago.  Awesome, that was my best swing effort ever for both reps and density. I have more in the tank, but this needs to be a consistent progression, and then probably step back to go forward.  I like the idea of hitting 300 swings in 15 minutes - that is 10X every 30 seconds.  Something to shoot for.

I was extremely tired and slept in today, and fortunately I had time to do that.  I need more sleep.  This is getting ridiculous.  The training sessions are getting tougher, and I need to sleep more to recover better.

7/10/13 Wednesday July 10, 2013 (DB Sq 20s, SN 16)

7:00am - Original Strength, Primal Move drills - 35 minutes

7:35am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg

7:50am - Training session -DB Sq 20 kgs, SN 16kg - timed session 7 minutes

Warm up -
TGU 24kg, 2+2
GSq 24 kg, 10
2H SW 24 kg, 10

DB SQ 20 kgs, ladders 2, 3, 5 x 3 (30 total reps)

SN 16 kg Timed set - 7 minutes

7 L, 7 R
8 L, 8 R (set bell down)
10 L, 10 R (set bell down)
10 L, 10 R (set bell down)
10 L, 10 R done

Total reps in 7 minutes - 45 per arm or 90 reps total.

8:20am - Complete

Notes -  Felt good with the squats.  I will be moving up each training session with volume so going to add a 4th set on Monday.  After that I will have my 24s with me in Spokane and I will give this a shot with the 24s next Friday, so about a week.  We will see how that goes - should be fine I think.  The sets of 5 will be tough.

This is the most snatching I have ever done if you an believe that.  I actually felt really good about getting close to 100 reps.  This is a start.  Some reps felt great, really just a tough movement for me and particularly with the left side I just really, really have to watch the technique.  Key seems to be letting the bell almost hit me on the descent and then get out of the way to load the hips for the next rep, which helps eliminate pulling up with the arm and make everything easier.  I will keep working at it.

7/9/13 Tuesday July 9, 2013 (TGUs)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - 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

7:45am - 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, 3X L/R (alternating full getups)

8:00am - Complete

Notes -  Very, very solid with the 24 today.  I am getting very close to moving up a bell here for TGUs.  The 24 is feeling light.