3/13/13 Wednesday March 13, 2013 (correctives, Indian Clubs)

7:00am - Joint mobility drills - 30 minutes

7:30am - Training session with Ross - warmed up and basically just worked on some corrections with rolling, dead bug breathing, windshield wipers, and then also worked Indian Clubs for the first time.

Warm up -

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

Did the correctives, and then Ross taught me a few Indian Club moves.  The IC was very good - I am going to look into purchasing some from DD.  Ross recommended getting the DVD and working basic moves.

Finished the session with Ross and felt like doing some TGUs and a few other things.

TGU - 20 kl, L/R 2X
24 kl, L/R 2X

CL - 5 L/R
TK PR - 20 kl, 5 L/R

Walking OH with 20 kl, L/R, a few hundred feet

9:00am - Complete

Notes - Since I have gone backward from a week ago with the left elbow/ forearm and wrist (stupidly that is probably the result of DB PPR, DB SS PR, and DB C&P on Th / Fri / Mon - obviously I got crazy here with programming, dumb, dumb, dumb - too excited to keep making gains), this was a good session.  Everything I did including the KB work at the end felt fine with the left side.  Again, this was instructive, going to drop the weight quite a bit for some time and going from DBs to 1 bell, just practicing, working form and technique, while I pump this stuff on the left side through my system.

3/12/13 Tuesday March 12, 2013 (TGUs)

5:30am - Joint mobility drills - 30 minutes

6:00am - 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

6:15am - 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 20 kg, 2X L/R

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

16 kg, 2 L/R
20 kg, 2 L/R
24 kg, 2 L/R

7:00am - Complete

Notes - Really frustrated dealing with left elbow/forearm/wrist issue - old issue rearing up again with the left shoulder that ends up getting into that elbow and forearm.  I am going to continue to focus on corrective work including body work and acupuncture to grind through this.  Going to back off of heavy weights as well for awhile, and do some days with just TGUs or a focus on SL DLs with light weights.

After doing these TGUs it was clear to me that my body wants more of them.  I got into a pattern the last two months or so of pretty heavy KB work every day of the week once I started seeing Ross on Wednesdays.  Historically I was using Weds to work TGUs only (very light variety day).  The results of this practice session (shoulders feeling extremely good basically) was instructive that I need to back off to move ahead.

3/11/13 Monday March 11, 2013 (DB C&P 28s)

5:25am - Joint mobility drills - 30 minutes

5:55am - 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

6:10am - Training session - Focus on DB C&P with 28kg, 2nd time DB pressing the 28s.  Going to go with 5 ladders, 1,2,3,4 working over time to get to 5X 1,2,3,4,5.  This adds 4 from last weeks 1,2,3.

Warm up -

GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB C&P with 28kg, 5X (1,2,3,4), cleaning bell between each rep.

Did not get this.  Got 1,2,3,4 on the first 2 ladders.  Had to drop to 1,2,3,3 for the final 3 ladders.  Last 2 ladders actually went 1,2,3,2,1 to get the reps.

Total reps = 47.  This is up from 30 last week, so that is good progress.

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

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

7:10am - Complete

Notes -
Pretty good session and it was clear that there was progress from last week, lots of good, strong cleans and presses.  Certainly started feeling major fatigue in the third set after getting out 1,2,3,4 on the first two sets - the 4th reps were tough.  Need to continue to watch the left elbow and forearm closely, though it didn't really bother me during the training session I am noticing it after.

3/8/13 Friday March 8, 2013 (DB SS PR 24s)

6:00am - Joint mobility drills - 45 minutes (extra tight in hips, right leg from SL DLs on Wed)

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 DB SS PR with 24s.  Going to try 6 sets of 5, and mix in some different movements between those sets.  See how this compares to 1 week ago.

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB SS PR with 24kg x 5 x 6 sets, cleaning bell to start and MP style for the reps.

Between each DB SS PR set - (one exercise between each set)
1) 2H SW with 32kg , 10
2) CL with 32 kg, rack hold 10 seconds

C&P 32, 1 single L/R

Finisher -
DB SN with 16s (5 x 1 set)
SN with 16, 5 L/R
SN with 24, 3 L/R
2H SW with 32 kg, 10 x 1 set

8:00am - Complete

Notes -
Another good session with the DB SS PR and this was "easier" than a week ago, lots of very good reps.  I should be able to increase sets/reps in a week, keep working toward probably 75 reps total and then move up a bell.

3/7/13 Thursday March 7, 2013 (CL, DB PPR)

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 DB PPR, variety of weights (20, 24) using 10 rounds of 5 reps, MP style (not cleaning the bell between reps). First time I have really worked a DB PPR, previously all PPR or C&PPR.  Did sets of DB CL prior to each DB PPR just to balance out with a pull.

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

5X:
DB CL - 20, 5
DB PPR - 20, 5
DB CL - 24, 5
DB PPR - 24, 5

Threw some single leg deads between these rounds of DB PPR, no weights.  Also did some BU PR with 20s between each round.

Finisher -
2H SW with 32 kg, 10

6:45am - Complete

Notes - Liked the DB, 20s felt awesome, 24s were a challenge.  Got in 50 reps overall on PPR and 50 CL, felt good.  Solid session.  BU PR with the 20s, also very solid, need to work more 24s.

3/6/13 Wednesday March 6, 2013 (DB SL DL)

6:45am - Joint mobility drills - 30 minutes

7:15am - 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

7:30am - Training session with Ross - Focus on DB SL DL and some mobility work due to issues with left elbow and forearm that I am working on.

Warm up -

TGU 20kg, L/R

We worked on the Bretzel 1 and Bretzel 2 stretches, and then alternated between sets of DB SL DL with 12s and Windshield Wipers.  It was a slow, light day.

8:30am - Complete

Notes - This was the right type of session for the circumstances.  We were really opening up the hips, the shoulders, and the DB SL DLs as usual were supremely challenging as the asymetrical movements are hardest for me given some imbalances between the left and right hip, shoulders, pelvis etc.  We discussed the need to really ensure I have quality flexibility in the thoracic area, shoulders, hips as I continue to add load to my kettlebell lifts.  Definitely the left forearm and elbow issues are improving and the belief is that much of the issue is referred pain from the left shoulder / right hip (cross body issues).  Working the SL DL invariably is ALWAYS a great movement for me and I really need to be conscientious about working this at least 2X per week with some diligence. 

3/5/13 Tuesday March 5, 2013 (DB FS)

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 DB FS, finish with SN.

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

The following was done in order for 3X (45 reps total):
DB FS 16s, 5
DB FS 20s, 5
DB FS 24s, 5

Finisher-
1H SW 24, 5 L/R (to above eye level)
SN 16, 5 L/R
SN 20, 5 L/R
SN 24, 2 L/R

2H SW with 32 kg, 10

6:50am - Complete

Notes - This was a pretty crap training session.  My kids were up 4-5 times and this was just kind of a mess.  My heart wasn't really into it in the first place nor was the body - right hand still beaten up from a torn callous last week, and my left elbow / forearm is acting up again.  Need to do some treatment on the elbow and some back off days are needed.  I have been lifting pretty heavy for awhile, hitting quite a few PRs.  I need to listen to my body.