2/25/13 Monday February 25, 2013 (DB C&P)

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 (PR - got it done)

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

C&P 32kg, 1X L/R (went up easy)

Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Finally broke through the plateau - got it done, and without a problem - I had some in the tank at the end.  Got a few quick breaks as both of my kids woke up during the training session, so came back to each set with a little energy after 1-2 minutes of rest taking care of them.  It felt good to reach this milestone.  Now, to keep progressing toward the strict PR 1/2 body weight goal which for me at 185 lbs would be the 40kg.  I can press the 32 for singles.  I am pretty sure I can press a 36 if I was really fresh and warmed up, though I have not tried.  Going to talk to Ross about different ways I might go from here to keep that in sight.

2/22/13 Friday February 22, 2013 (C&PPR)

5:00am - Joint mobility drills - 30 minutes


5:30 - 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

5:45am - Training session - Focus on C&PPR, variety of weights (20, 24) using rounds of 8 and 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

3X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R

Threw some single leg deads between these rounds of C&PPR.

Finisher -
DB SN 16s, 2X (5)
SN 20s, L/R 5
SN 24, L/R single (PR)
2H SW with 32 kg, 10

5:45am - Complete

Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever.  Snatched a 24 with both L/R, again no problem.  Very cool.

2/21/13 Thursday February 21, 2013 (C&P)

5:00am - Joint mobility drills - 30 minutes

5:30 - 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

6545am - Training session - Focus on C&P with 28kg (have not done this in some time)

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

C&P with 28 kg - 3X (1, 2, 3, 4, 5) (clean bell between every rep)
Between each set - BU PR with 20 kg, singles each arm

C&P with 32 kg - a single, L/R (was easy)

Finisher -
DB SN 16s, 3X (5)
2H SW with 32 kg, 2X (10)

7:30am - Complete

Notes - really good session.  Most reps I have ever done with a 28kg, and it was not a problem at all.  The singles at the end with the 32 went up very easily.  I have a 36 kg press in me right now no problem, possibly a 40kg.  Need to keep going and work the heavy C&P.

2/20/13 Wednesday February 20, 2013 (Stacked PR)

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 DB Bent over Rows, DB CL, SN and DB SN (new movement).

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 28kg, L/R
DB DL 48kg, 2X (5)
BU PR L/R, 1X 20kg, 1X 24kg (PR)

We worked some heavy 28kg swings to start.  We then worked on DB SN with 16s, SN with 20, did some bent over rows, and then worked the PR by doing a stacked PR with 10s and then 12s.  Did a cycle between row, PR, row, SN or DB SN.   We used a "high swing" (bell over eye level) for prepping the SN.  That was extremely effective.

8:30am - Complete

Notes - Good session.  Didn't really love the stacked PR that much, but will consider working it in the future.  The intention was to use to bust the plateau on the DB PR 24s I have been dealing with. Two 12s does feel "heavier" than a 24. Lots of power on the DB SN.  The high swing movement was really good to prep the SNs.  I liked it a lot, better than HPs.

2/19/13 Tuesday February 29, 2013 (CL FS SN)

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, FS, mixed with 1H SW, varying weights, finish with SN.

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

Variety day, mixing CL, FS, SW

CL 20, 5X L/R
CL 24, 5X L/R
CL 28, 5X L/R
CL 32, 3X L/R

CL into FS 20, 5X L/R (this series went CL 1 rep, FS 1 rep, CL 1 rep)
CL into FS 24, 5X L/R
CL into FS 28, 5X L/R
CL into FS 32, 1X L/R

The following was done after the CL FS chain:

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

Finisher-
DB SN 16, 5 L/R, 3X

2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Filling this out on Friday 2/22 and honestly having a little trouble remembering exactly how much work I did, but I think this is reasonably accurate.  

2/18/13 Monday February 18, 2013 (DB C&P)

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 -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -

Same as last week - left it just 1 rep short on the last ladder.  Frustrating, but I was working off of like 4 1/2 hours of sleep.  Will get this next week.

2/15/13 Friday February 15, 2013

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

7:30am - Joint mobility drills - 15 minutes

7:45am - 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)

8:00am - Very short on time, decided to do SW, HP as well as SN with the 30 lb kb.

The following combination was done 2X in sequence:

SW with 40 lbs, 10X L/R, 20X Alt L/R
HP with 40 lbs, 5X L/R
SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (30X L/R)
Push-ups (P-U) - standard P-U on the ground, really driving with the lats.  10X.

8:30am - Complete

Notes -
In the circumstances a great session.  I went to bed at 2am after partying with coworkers for our last night in Spokane on our engagement.  I got about 5 hours of sleep but definitely hung over and felt brutal until I finished the kettlebell warm up.  Broke a sweat doing the SN and felt great afterwards.