2/11/13 Monday February 11, 2013

5:00am - Joint mobility drills - 30 minutes

5:30am - 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

5:45am - Training session - Focus on DB C&P with 24kg, test how it compares to one week.  Trying to get to 5X 1,2,3,4,5

Warm up -

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

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

Between each C&P set - SL DL (no KBs), 3X each leg, or DB BUP into Sq with 16s

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

6:50am - Complete

Notes -

I pretty much nailed 4 sets up to 5 ladders without an issue.  Had a couple of interruptions as my two kids woke up very early.  Came back to the 5th set and got to 1,2,3,4 without major issue, but could tell the next one to get the 5th and final ladder would be a challenge.  Got 1,2,3,4,4 -  had to set the bell down for the very last rep on the 5th ladder.  1 rep short of the goal.  The initial dead CL from the ground on each rund of the ladders felt AWESOME and incredibly strong.  My dead CL is definitely improving.  I don't always achieve the same feeling with the SW CL between each rep.  Have to keep working it.

2/8/13 Friday February 8, 2013

In Spokane for work - different training day as a result (inside a gym).

7:15am - Joint mobility drills - 15 minutes

7:30am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm (2X L, 2X R)
OH lockout walks with the 40 lbs (about 2 minutes each arm)

7:45am - Very short on time, decided to do BB DLs, as well as SN with the 30 lb kb.


DL with 135 lbs, 2X (5) (light, just a warm-up)
DL 185 lbs, 1X
DL 225 lbs, 1X
DL 275 lbs, 1X
DL 325 lbs, FAIL

After DLs I did some Alt SW, about 20 L/R 3X with the 40 lb KB.

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (2X).


Push-ups (P-U) - standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:30am - Complete

Notes -
DLs felt good all the way to 275.  I decided to try for a PR (previous was 305 about 2-3 weeks ago) at 325.  Wow, it did not feel like I even came close to pulling that off the ground.  I was working off less than 5 hours of sleep (2nd night in a row of that) and was very fatigued.  Not surprised.  I walked away and 275 no issues in the circumstances is pretty good.

Snatches with that 30lb felt awesome.  Getting a better groove on both arms.  I felt like I could have keep going and going with those. Nice.

2/7/13 Thursday February 7, 2013

In Spokane for work - different training day as a result (inside a gym).

7:00am - Joint mobility drills - 30 minutes

7:30am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm
1H SW L/R with 40 lbs 2X (20)

7:45am - Focus on combining C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

The following was done for 6X:

C&PPR - 40 lbs L/R, 8
P/U (strict, mixed with reverse grip) - 5

Finisher:
Push-ups (P-U) -  standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:15am - Complete

Notes -
Supersetting the C&PPR with the P/U is just an awesome combo.  Really love doing P/U.  Wish I had a P/U bar at the house.

2/6/13 Wednesday February 6, 2013

6:00am - Joint mobility drills - 45 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) - 16 kg shoulder cam shafts, each arm

7:15am - Training session with Ross - Focus on CL, narrow PR with the 16, 20 and 24s.  Heavy SW with the 24 and 28, as well as 1H farmer carries with the 20 and 24.

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
TGU 32kg, L/R (PR) (awesome to get a PR - this was not hard, felt easy)

DB DL 48kg, 2X (5) (PR) (another PR - DL double Beast - awesome)

TK PR, 20kg, 5X L/R

We did circuits of 1H farmer carries, into CL, into narrow stance PR, and then heavy SW.  Probably did about 6 or so sets of this, doing about 5 reps for the PR and SW L/R.

8:30am - Complete

Notes - Good session, picked up PRs in the TGU and DB DL which was pretty sweet.  Really liked the narrow stance PR and may incorporate some practice of that drill in the future.  Did some very nice heavy SW with the 28 that felt solid.

2/5/13 Tuesday February 5, 2013

5:15am - Joint mobility drills - 30 minutes

5:45 - 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 CL into FS, mixed with 1H SW, varying weights.

Warm up -
GSq, 20kg and 28kg, 5, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
TK PR with 20 kg, 5 L/R

The following was done as a chain (CL 1X L, FS 1X L, CL 1X R, FS 1X R, up to 5X):

CL 20, 5X L/R
FS 20, 5X L/R


CL 24, 5X L/R
FS 24, 5X L/R



CL 28, 5X L/R
FS 28, 5X L/R (could only get 3 L, had to put bell down and then pick back up to get final 2)


The following was done 1X after the CL FS chain:

1H SW 20, 10X L/R
1H SW 24, 5X L/R
1H SW 28, 5X L/R

I then repeated the above CL FS chain, and then repeated the 1H SW series.

Finisher-
SN 16, 5 L/R, 2X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session, I liked these movements and the varying weights was a good approach. Best part of training was a very SN reps with the 16 that just felt damn good.  I like that weight right now with SN.  I have just a bit of confidence with it and I want to really GTG with the 16.  I am noticing calluses getting very rough however and I must do something about my hand care.

2/4/13 Monday February 4, 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 DB C&P with 24kg, test how it compares to about 10 days ago.  Get to a 5th set for the first time.

Warm up -

GSq, 20kg , 5
GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5
TK PR with 20kg, 5 L/R

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

On the 3rd set getting the 5th rep was very difficult.  On the 4th set I got to 1,2,3,4, had to set bell down, then get 5.  On the 5th set I got 1,2,3 no problem, but could tell that getting 4 and 5 would be difficult.

Between each C&P set - SL DL (no KBs), 3X each leg

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

6:50am - Complete

Notes -
Well, I was able to progress further from my last training session on the DB C&P and got into the 5th set.  I had only about 4 1/2 hours of sleep due to my daughter coughing until midnight, so this was hugely successful in the circumstances.  I really have not been able to get proper sleep lately and it is resulting in a plateau for training.  Honestly I feel like with proper sleep I could seriously be making a lot of gains right now.  But, it is very important to listen to the body and know when to pull back.  I think I accomplished that today and left enough in the tank for recovery for the next training session tomorrow.

2/1/2013 Friday February 1, 2013

In Spokane for work - different training day as a result (inside a gym).

6:45am - Joint mobility drills - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:30am - Very short on time, decided to do 1H SW with 40 lb kb, as well as SN with the 40 lb kb.

1H SW - 2X (10) L/R
1H SW alt L/R 30

3X:

SN, 5 L/R

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

7:50am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  Finishing with the SN actually felt really, really good though which was nice because doing these last week resulted in pulling too hard with my R lats and tweaking the muscle, which is still recovering.  But form felt good today, really focused on snapping the hips and letting that drive up the bell.  Solid.