8/2/13 Friday August 2, 2013 (Snatch drop sets 24, 20, 16)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - 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
12 kg arm bar, 1 L , 1 R

7:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1 (have not gone this heavy in some time, felt great)
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 3X of the following, took about 14 minutes

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 14 minutes - 69 per arm or 138 reps total

7:30am - Complete

Notes -  This was a cool session.  The SN felt good, and I felt like this was the right amount work to cut it off at 3 sets given the week I have had and a decently hard session just the day before doing DB 24 work.  Good stuff again.

8/1/13 Thursday August 1, 2013 (DB 24kg complex)

Back from NYC, afternoon workout, very unusual for me.

1:15pm - Original Strength, Primal Move drills - 30 minutes

1:45pm - 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
12kg armbars - 1 L, 1 R

2:00pm - Training session -DB  24 kg complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

6X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Felt good, decided to see if I could DB C&P the 32s for a single.  Nailed it, PR!

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

2:30pm - Complete

Notes -  Really loved the complex.  I had more in the tank but this was just fine, particularly after coming back from NYC and not really getting much rest.  The fact that I hit a PR with the DB C&P with the 32s was just awesome.  Sweet.  Also as I did OH walks with the 24s I was amazed how much "space" I felt in my thoracic area, I could get those bells OH and keep my arms very close to my ears with locked out elbows.  That is really cool.  I need that type of movement quality to be able to jerk in the future and it is good to see this improving, probably due to OS resets and the programming Kevin has me on.

7/31/13 Wednesday July 31, 2013 (OS, walking - Manhattan)

I was working in New York after flying out late the night before.  I had a great training session on Monday and knew I had a couple big sessions planned coming back for Thursday/Friday this week.  So I decided to do some OS resets, took a 30 minute walk around town in the morning, and then a 2-hour walk at night.  It was a great day and what can compare to the sights and sounds of Times Square.  Great stuff.

7/30/13 Tuesday July 30, 2013 (TGUs)

6:45am - Original Strength and Primal Move - 30 minutes

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 - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R

16kg, roll to elbow 3+3 L, R

24kg, 2 L, 2 R - 2X (4 reps each side)

7:45am - Complete

Notes -  Punch the clock workout - just what the doctor ordered here.  Reps were very strong.