8/23/13 Friday August 23, 2013 (24 kg SN 4/4 on the minute for 12 mins)

7:25am - Original Strength, Primal Move drills - 30 minutes

7:55am - 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

8:10am - Training session - Snatch sets of 4/4 on the minute for 12 minutes with the 24 kg

Warm up -
TGU 24kg, 1+1
CL and rack hold marching 24 kg, 10x each leg L/R
G Sq 24 kg, 5
DL 44 kg, 5, alt L / R 5
1H SW 24 kg, 10/10

2H SW 44 kg 2, 3, 5 - 2X

SN the 24 kg 4/4 on the minute for 12 minutes

Total reps in 12 minutes - 48 per arm, 96 total

8:35am - Complete

Notes -  Very efficient work set.  That is definitely the most reps I have ever done SN the 24 kg, and it was not a problem. Was it hard at the end - a bit, but that was primarily due to grip issues eg a callous below my right middle finger that was getting irritated.  The snatches felt strong and I noticed my pace was even throughout every set all the way through, taking about 30 seconds for the 4/4 and then having 30 seconds for rest, so work rest ratio was about 1:1.  Filed down that callous this evening and I need to stay on top of those and keep the callouses particularly trimmed down before a snatch day.  

8/22/13 Thursday August 22, 2013 (2H SW heavy)

6:45am - Original Strength, Primal Move drills - 75 minutes (lots of interruptions from kids, I was also feeling exhausted and just not moving quickly in any way at all)

8:00am - 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
12 kg arm bar, L/R

8:15am - Training session -2H SW, heavy

Warm up -

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

Timed set - 15 minutes, got 150 reps, that is up from 110 one week ago doing the same bells.  Pushed up to 10 rep sets from 5 last week.  10 rep sets is my favorite length for swings.

2H SW 24 kg, 10

4X:
2H SW 32 kg, 10
2H SW 36 kg, 10
2H SW 44 kg, 10

1X:
2H SW 32 kg, 5
2H SW 36 kg, 5
2H SW 44 kg, 10

150 reps total.

8:40am - Complete

Notes - 150 reps total in 15 minutes.  Given how exhausted I felt to start the day this was a lot more than I would have thought would get accomplished.  All of the swings felt very powerful and I was pretty pleased to be able to do solid sets of 10 with the 44kg.  The damn thing is heavy no doubt but I feel confident swinging it.