10/4/13 Friday October 4, 2013 (Training with Kevin)

Checked my training log and I last trained with Kevin on Friday September 6 - it has been 4 weeks.  In the early part of that week on Monday the 2nd I had a training accident on a 2H SW that had left my right wrist pretty beat up, and the forearm as well.  Treated it immediately with several visits to my acupuncturist, some TLC, lacrosse ball release, and smarter training.  I am sitting here 4 weeks later thinking about what I accomplished in the last time period and it feels damn good.  I am grateful, and appreciative

Before meeting Kevin at 6:30am I did about 15 quick minutes of OS resets at home as well as my standard kettlebell warm-up minus arm bars.  Body was feeling pretty good.

6:30am - Training session with Kevin.  We did some basic primal move and then got into things.

We practiced some light TGUs with the 16 and then did some rack holds with some prying forward and back, as well as rotating side to side.  I liked how that felt quite a bit.

We did a few TGUs with the 24, working on really locking out the elbow particularly on the L.

Did some pull up practice, over hand grip, ladder of 1, 2, 3 PUs.  Very easy.  This is intended to ensure I can bang out the 5 required PUs for the SFG without every practicing PUs as I don't have a PU bar at home.  I still know I really need to try and do something about that.

We then got into some swings, using the 24 for a set of 10 2H, then 10L, 10R.  We then got into the same thing with the 28, and then I practiced with a 32 kg with 1H for a few sets of  5 L, 5 R.  The thing felt extremely heavy which surprised me. Turns out Kevin sent me a text later in the morning and I was 1H swinging a damn 36!!!  No wonder.  There were some wonky reps in there, did not feel good, it is quite encouraging to know that was a 36.  I actually think a 32 is something I am ready for but no way in hell with a 36 yet.

We moved on and practiced some DB 24 kg SW, did probably 5 or so sets of 8-10 reps.  Got a good feeel for these - it has been a very long time since I did the SW with DBs.  It's a good movement and I like it.

We then practiced some DB SQ with the 24s, a couple sets of 5, got some cues from Kevin to really pull down into the hole and keep everything very tight coming out so there is no give in the back.  After a couple of cues I felt my form improved.

We then practiced some DB PR with the 24s, a couple of sets of 3, which felt great.  That is probably one of my strongest lifts.

We finished off by snatching the 24kg for 2 or 3 sets of 5 R, 5 L, just practicing technique on "breathing through the hips" to try and improve timing of exhale to occur prior to the bell's ascent out of the hole, exploding the hips, which is going to make the movement to lockout quite a bit easier.  These felt good.

7:35am - Finish
Great session, I feel like we covered quite a bit of ground with a lot of lifts and is was very good practice for me to get Kevin's eyes on my lifts.  Here's to more progress---

10/3/13 Thursday October 3, 2013 (TGUs, 2H SW)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - 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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, 40 kg 2H SW

28kg, 1+1 (2x)

Warm up
28 kg 2H SW, 10

40 kg 2H SW, 5, 10X (50 reps)

7:25am - Complete

Notes -  Punch the clock workout again, just trying to get some heavy swings in to keep the focus.  TGUs with the 28 all week, that was good too.

10/2/13 Wednesday October 2, 2013 (DB 24 kg complex)

6:00am - Original Strength, Primal Move drills - 20 minutes (abbreviated going very fast due to having little time)

6:20am - 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

6:35am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5
DB 32 kg DL, 5, 5 alt L/R

DB 24 kgs Complex - 20 minutes timed

Got 10X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Awesome!!  Major improvements over the last several weeks.

Pace for the first 8X was 1 minute work, 1 minute rest.  At the 8:00 minute mark remaining I took 30 extra seconds for 9X.  Then again went at 1:30 for 10X.  Taking the extra rest on the last two sets was key, as was shaking out my arms fast and loose style.

Totals:
DB CL - 30
DB PR - 30 (27 last week)
DB SQ - 30 (26 last week)

7:05am - Complete

Notes -  This may seem subtle in terms of improvement but it was not.  This was a major step up in one week.  These reps were strong, and I was not just "surviving" the set at the end but still focused and doing good, quality reps despite dealing with accumulating fatigue.  I had to grind on the last press of the last couple of sets, but I kept it nearly perfectly strict, got rid of the lean back that had crept in here and there the last few weeks. clenched the glutes and really gripped the shit out of the bells on the ascent and the descent, pulling down hard with the lats to load the next rep.  Squats were solid, down into the hole and strongly back out on each rep.  I really, really love this double bell work.  Incredibly demanding, very time efficient, challenges the technique, mental fortitude to stay focused, etc etc.  There is no reason to try and go up in bell size yet with this particular work session.   I am not what I would call "dominating" the 24s all the way to the last rep yet so more practice needed before going to 28s.

10/1/13 Tuesday October 1, 2013 (TGUs, SL DL bw)

6:15am - Original Strength and Primal Move - 30 minutes

6:45am - 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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, SL DLs

28kg, 1+1

SL DL bodyweight, 5x per leg

28 kg, 1+1

SL DL bodyweight, 5x per leg

7:15am - Complete

Notes -  Good session, just another punch the clock effort.