7/26/13 Friday July 26, 2013 (training with Kevin)

Slept in before training with Kevin - did absolutely nothing to warm up.  The night before I was out late with my co workers 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 really good actually.  Finally after one week the running I had done in Spokane seems to have finally gone away in terms of tightness on the R hip, psoas, calf, ankle etc.

6:40am - Training session with Kevin.  Little bit of a bunch of stuff here.  Did some FMS tests on my right ankle and then hip following up on the tightness I noticed from running in Spokane a week ago.  Eventually we moved to some foam rolling on my quads, laying on my stomach and going into a plank, as well as inner thigh to the knee.  That seemed to help and Kevin suspects it is more of a tissue thing than something with mobility per se.  Interesting.  I will do some more foam rolling and see if that helps.

We moved into doing some kettlebell work, a few TGUs, learned the Arm Bar (again after 18 months) which was good.  We did some 2H SW, did some clean and presses, did a complex with DB CL, to DB PR, to DB Sq which was awesome.  Then I snatched with the 16, 20, and then 24.  Kevin liked what he saw.

Going to move into some different programming coming up, going to PR from DB PR, doing that complex for some armor building, and then snatching ladders to get comfortable with the 24 for reps.  It should be awesome and I look forward to the changes.

7:50am - Finish

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

7/25/13 Thursday July 25, 2013 (2H SW)

6:15am - Original Strength, Primal Move drills - 45 minutes (interruptions for kids waking up)

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 -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

TGUs - 24kg, 2+2 L/R, not setting the bell down

Timed set - 15 minutes, got 200 reps, really was just looking to go pretty nice and easy, total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 5X
2H SW 36 kg, 10 - 5X

7:45am - Complete

Notes - 200 reps total in just over 15 minutes.  Not a PR, nor was a I trying for one.  Just a punch the clock workout and that was totally fine. Had not done 2H SW in a couple of weeks and it felt great.