10/10/13 Thursday October 10, 2013 (DB 24 kg SQ, DB 24 kg SW, 16 kg SN)

6:00am - Original Strength, Primal Move drills - 25 minutes

6:25am - 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

6:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins

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

Superset 4X:
DB SQ 24 kg, 5
DB SW 24kg, 5 (second set 10, decided 5 was better)

16 kg high volume SN, 7 minutes, 150 reps (40/40, 40/40, 40/40, 10/10, 5/5)

7:20am - Complete

Notes -  Really enjoyed this.  Interrupted by kids during snatching after 2 minutes and 40 reps, stopped came back and got the final 110 reps in the final 5 minutes of the timed 7 minute session.  Felt good, probably needed better lockout on some reps which requires a lot of concentration when trying to snatch fast.

10/9/13 Wednesday October 9, 2013 (brisk walk in Spokane)

Took it very easy as I was working in Spokane today and needed a rest.  Took a nice 30 or so minute brisk walk on a 39 degree morning, which was very nice.  Back to the bells tomorrow.

10/8/13 Tuesday October 8, 2013 ( PR 32 kg, DB SL DL 12 kgs)

6:00am - Original Strength, Primal Move drills -30 minutes

6:30am - 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

6:45am - Training session - PR 32 kg, superset DB SL DLs 12 kgs

Warm up -
TGU 24kg, 1+1
GSq 24 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 24 kg, 10

PR 24 kg, 2+2

PR 28 kg, 2+2, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1, 2X
DB SL DL 12 kgs, 5L, 5R

32 kg 1+1

7:15am - Complete

Notes -  This actually went really well.  I was wondering a bit how this would go but my body felt a ton better today.  Pressing the 32 kg was actually quite easy.  Good stuff.