1/15/13 Tuesday January 15, 2013

6:00am - Joint mobility drills - 30 minutes

6:30am - 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

7:00am - Training session with Ross - Focus on PPR and C&PPR, DB SW

Warm up -
TGU 24kg, single each arm
DB DL 44/40 kg (ASym), 5, 1H alternating, 5 each arm
DB BU Sq 16 kg, 2
TK SSPR with 16kg, 5 each arm

We worked on a "helper" drill to cue correct ab contraction for the PPR.  This involved laying on my back on the ground and touching hands to opposite feet in a bicycle motion, keeping my neck long.

The following combination was done as follows, waiving the weights between 20 and 24 kgs for 3X per weight:

3X (alternating from 20 to 24):
DB SW 20kg, 5
PPR 20kg, 5

3X

DB SW 24kg, 5
PPR 24kg, 5

Finisher - did 10X 2H SW with the 40 kg - felt super light and easy.


8:15am - Complete

Notes -
DB SW with 24s felt very very good and the PPR is improving for certain, getting better connection between the hinge and push up with the bell.  Given that I had done PPR and C&PPR the day before, this was lot of pressing, and I did not feel much fatigue.  

1/16/13 Wednesday January 16 ,2013

5:15am - Joint mobility drills - 30 minutes

5:45am - 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

6:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1

TGUs (all done back to back with no rest):

20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R

6:30am - Complete

Notes - Had to do a lot of stretching on joint mobility - pretty tight from the previous 2 days of PPR.

Definite improvement on the TGUs from the previous week, and was able to rep with the 20 and the 24 very easily.  Once I get a couple of reps on the 28, I will move to try for a 1RM with the 32.  Probably about 2-3 weeks from now.  Shoulders felt extremely good all day after the TGUs.

1/14/2013 Monday January 14, 2013

5:45am - Joint mobility drills - 30 minutes

6:30 - 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

6:45am - Training session - Focus on PPR and DB PPR, as well as C&PPR and DB C&PPR, variety of weights (16, 20, 24) using rounds of 5 reps

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

PPR - 16, 5 L/R
DB PPR - 16s, 5
PPR - 20, 5 L/R
C&PPR - 20, 5 L/R
DB PPR 20s, 5
DB C&PPR - 20s, 5
PPR - 24, 5 L/R
C&PPR - 20, 5 L/R
DB C&PPR - 20s, 5
DB C&PPR - 16s, 5
C&PPR - 20, 5 L/R
C&PPR - 24, 3 L/R (felt fatigue, time to stop)

Finisher -
Heavy CL with 32 kg, 2 each arm, plus rack hold (10 seconds)
2H SW with 32 kg, 10

7:30am - Complete

Notes - On suggestion of Ross I am subbing out the single C&P with the 28 for PPR for some time so I can hone this skill.  Really a pretty good training session and given the focus on one lift, more volume than usual which was good.  The 16s and 20s felt good and I was getting decent hip snap.

For DBs, 16s were good, 20s, hard to get consistent hip snap.  The DBs felt a bit odd with legs having to be so wide.  On the DB C&P the wide stance feels good, but here, I wanted to be narrower but moving the legs around seemed like a waste of both time and that I would lose tension.

24s were hit and miss despite the fact I can DB C&P these for many sets/reps.

We are going at the PPR again tomorrow and hopefully today's session built some muscle memory vs. fatiguing me too much for tomorrow.

1/11/2013 Friday January 13, 2013

6:25am - Joint mobility drills - 30 minutes

6:55am - 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

7:10am - Training session - Focus on DB C&P with 24kg

Warm up -

GSq, 24kg , 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5

DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep

Between each C&P set - DB Sq with 16kg, 5X

Finisher -
2H SW with 32 kg, 1X (10)

7:45am - Complete

Notes -
I was out late with friends the previous night and did not have a ton of energy and was also pressed for time, so I focused on conserving what I did have for the DB C&P.  They actually felt very strong and I was able to add a 4th set, so this was the most reps I have done with the DB C&P, cleaning between each PR.  On the last set however I got to 1,2,3 and had to set the bell down and pick back up for 4,5.  I think there is a good chance with better rest that a week from today I can add a 5th set.  I am stalking 5X (1,2,3,4,5) with the 24s, with mastery, and then I will move to adding either 1 28 or possible just try to jump up to 2 28s and see what happens, dropping down to 3X (1,2,3) to start.

1/10/2013 Thursday January 10, 2013

6:15am - Joint mobility drills - 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

7:00am - Training session with Ross - Focus on single and DB SL DL, DB SW

Warm up -

The following combination was done for 1X:

DB DL 44 kg, 5, 1H alternating, 5 L/R (PR for the DL)
TGU 20kg, 1 L/R
DB BU Sq 16 kg, 2
DB TK SSPR with 16kg, 5

The following combination was done for 1X:

DB DL 44 kg, 5, 1H alternating, 5 L/R
TGU 24kg, 1 L/R
DB BU Sq 20 kg, 2 (PR for DB BU Sq)
DB TK SSPR with 16kg, 5 L/R

We then worked on 1H and DB SL DL techniques with the 12 kg bells.
Combinations essentially of 3-5 reps each leg with 12s.  The focus was on a straight back leg, really stretching to engage the glute on the stretching leg side, as well as keeping elbows straight and shoulders locked in with lats engaged  (DL position).  We introduced the 1H which I liked.  We used 16s last week and that felt like too much weight.

The following combination was done for 3X, with the 1H single leg deads intermixed between each set:
DB SW 24kg, 7

The finisher was:

1H SW 32 kg, 2X 5 L/R

8:15am - Complete

Notes -
DB SW with 24s felt very very good.  I should stalk DB 28s because I believe I am there to try this.  Going to do that next time.

Ross gave me some tips on the 1H SW with the 32s.  Need to get that hip hinge, snap, and keep shoulders straight with the bell in the floating position.  I'll work down with the 28 and get better form, and just do 1-2 reps with the 32s.

1/9/2013 Wednesday January 9, 2013

6:15am - Joint mobility drills - 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

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 1, 20 kg, 1 (first time with 20kg)

TGUs (all done with each arm back to back with no rest between arms):

20 kg, 1
24 kg, 1
28 kg, 1

7:30am - Complete

Notes - Had a full body massage the previous afternoon which was very helpful to work out some elbow, forearm and oblique (psoas right side) stuff.  However our son was up all night sick and so I got started late and was very tired.  The TGUs with the 24 and 28 felt very heavy and forced me to really focus on technique.  I wanted to get multiple reps today with each bell on the TGUs without setting the bell down, but in the physical state I was in, that didn't make sense and I backed off.

The Windmills felt extremely good and I liked the heavier weight with the 20kg.  I believe the full body massage helped provide a little more flexibility in the hips which I took advantage of.

1/8/2013 Tuesday January 8, 2013

5:45am - Joint mobility drills - 30 minutes

6:15 - 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

6:30am - Training session - Focus on Snatches with 16kg, 20 kg, and add in some laddering

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done for a warm up to snatches:
1H SW 20 kg, 5 L/R
1H HP 20 kg, 5 L/R
1H SW 24 kg, 5 L/R
1H SW 32 kg, 5 L/R (most I have ever done of these at 32 kg)
1H HP 24 kg, 5 L/R (had never HP'd with the 24)

Snatches:
1H SN 16 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)


1H SN 20 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

1H SN 16 kg, 5 L/R, 4 L/R ,3 L/R ,2 L/R ,1 L/R (without setting down the bell)

Between each snatch set - weighted DB SL DL with 16 kgs, 2 each leg

Finisher -
Heavy CL with 32 kg, 2 each arm
1H SW 32 kg, 5 L/R
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - Really good training session.

The 20 kg snatches absolutely smoked me, totally gassed.  For my last  set back with the 16s, however, those felt light.  Have to keep working the 20s.  The 5,4,3,2,1 ladder scheme working back and forth between L/R without setting down the bell was something I really liked for snatches.

Really like 1H SW with the 32s as well.  Really have to snap hips and keep the lat engaged as the bell floats up.