4/17/13 Wednesday April 17, 2013 (DB CL to SQ complexes)

7:45am - Joint mobility drills - 30 minutes

8:15am - 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) - shoulder cam shafts, each arm

8:30am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 50 reps CL / 50 SQ

Warm up -

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

100 total reps, 50 of each movement:

3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

DB CL, 24s, 5
DB SQ, 24s, 5


1X to get to 50 each CL / SQ:

DB CL, 16s, 5
DB SQ, 16s, 5


9:10am - Complete

Notes -
A great complex, and improvement seen from a week ago, as well as getting stronger bringing in the 24s successfully.  Nothing gets the heart pumping like DB 24 SQs - wow.  Had a huge pump after this workout. Very focused on technique, using the "hike" technique to come out of the hole on the SQ (power breathing exhale), and just good stuff here today.  

4/16/13 Tuesday April 16, 2013 (TGUs)

5:45am - Joint mobility drills - 30 minutes

6:15am - 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) - shoulder cam shafts, each arm

6:30am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 20 kg, 3X L/R (really went for this and got my hand pretty low on my leg, keeping a very straight leg supporting the bell - felt good)

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

16 kg, 2 L/R
20 kg, 1 L/R
24 kg, 1 L/R
28 kg, 1 L/R (had not done this heavy in awhile - felt really good, solid)

7:00am - Complete

Notes - Didn't get in multiple reps with the 20 or 24 due to time but did get to the 28, which felt awesome.  It is really clear to me that the consistent TGU work is doing a lot of good for the shoulders.  I am definitely going to keep at this.  Time for the 32 to come out on Friday this week.

4/15/13 Monday April 15, 2013 (2H SW)

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 -2H SW, ETK PM style

Warm up -
GSq, 16kg, 5
GSq, 24kg , 5
GSq, 32kg, 5 (extra GSq to get ready for SW)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 (felt ok - a little bit on the inside of the left elbow, which hadn't noticed for awhile.  Have to continue to monitor closely)

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (8X - 120 reps)
2H SW 32 kg, 10 (3X - 30 reps)

6:50am - Complete

Notes - I was interrupted with my kids waking up, but I was doing pretty well and almost keeping a pace of doing 15 reps, and then starting again on the next minute.  It would be good for me to get 150 reps done in 10 minutes - I like that pace for conditioning.  Most of the reps felt very strong.  Had never really gone past 10 reps in a set with the 32, so to bang out 8 sets in a relatively short amount of time was cool.  The fatigue really hits you with these swing sessions.  I am just shocked at how much work you can get in just doing swings.  I really got away from this simplicity and it feels good to be back to it.

4/12/13 Friday April 12, 2013 (TGUs)

6:30am - Joint mobility drills - 30 minutes

7:00am - 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

7:15am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
Tall kneeling 1H press with 16 kg (Again, press seems to be improving, less noticeable with left shoulder/elbow)
Windmills with 16 kg, 3X L/R

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

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

7:35am - Complete

Notes - Better than the Wed session, and I was moving quickly.  Things are going in the right direction for certain.  Looking to try and get multiple reps with the 20 and 24 next week.

4/11/13 Thursday April 11, 2013 (DB SW)

5:45am - Joint mobility drills - 30 minutes

6:15am - 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) - shoulder cam shafts, each arm

6:30am - Training session -DB SW, 16s, 20s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 32kg , 5 (again this felt good and strong)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK PR with 16kgs, 5 (noticed continued improvement in the press on the left side - this is very good)

SW session 6X for the following combo:

DB SW 16s, 10
DB SW 20s, 10

A total of 120 reps.

7:15am - Complete

Notes - This was good.  I wanted to get in 150-160 reps total, but got interrupted several times by kids waking up and eventually called it good with 120 reps.  Everything felt strong, lots of good reps, really focused on exploding the hips, keeping the arms close to my body at the top of the swing, getting a float, and then throwing the bells down.  I did repeatedly note the tendency on my right foot to point out slightly vs staying straight - that wandering has caused some slight right knee soreness in the past. I don't do it with 1 KB but on doubles with the wide stance my right foot wanders, I think looking to create more room for the bells between the legs.  Just something to be very aware of and keep watching.  Regardless I was pleased with the session and really felt a lot of work after several of these sets.

4/10/13 Wednesday April 10, 2013 (DB CL to SQ complex)

8:00am - Joint mobility drills - 45 minutes (took some extra time)

8:45am - 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

9:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s

Warm up -

GSq, 20kg , 5, 32 kg, 5 (these felt really good actually - heaviest I have done with this in some time)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm (dead lifts feeling really good lately, no impact at all on elbows)
DB TK SS PR with 16kg, 5 (have not done DBs in this warm up in some time - also felt very good, stronger presses, I think things are coming back here slowly)

3X in sequence, 60 total reps, 30 of each movement:

DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5

9:30am - Complete

Notes -
Was thinking about what I wanted to do on this one variety day for the week, and I settled on seeing how CLs would feel given the elbow issues.  I wanted to do a minimal amount and was SUPER focused on keeping the bells extremely close to my body, really snapping the hips to get the bells up - making this a hip movement, which it HAS to be, not pulling with the arms to get the bells to the rack.  Going to lighter bells is a stark reminder to me about technique and how important it is - it is easier for me to maintain better technique.  I have to work these bells for awhile so that when I am dealing with 24s, it feels like this.
I went through the complex quickly as I didn't have much time - felt good to be moving quickly and get in just the right amount of work on a variety day in the circumstances (don't push it given what I am focusing on right now through with the body work etc. to get all the parts moving again).

4/9/13 Tuesday April 10, 2013 (TGUs)

6:30am - Joint mobility drills - 15 minutes (very abbreviated - rushed for time due to oversleeping)

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 -
Tall kneeling 1H press with 16 kg - significant emphasis on firing lats and slow negatives (noticed the left elbow was feeling much better, solid press, less clicking in shoulder that I had been experiencing - all the body work is helping)
Windmills with 16 kg, 3X L/R

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

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

7:30am - Complete

Notes - Body felt pretty good actually all around, noticed that during joint mobility.  Lots of lacrosse ball work the night before helped I think.  TGUs felt pretty good.  The 24 felt much heavier that it has in a long time - just indicates the overall state of my body and that I have backed off heavy TGUs to focus on the movement and not weight.  I will make that 24 feel light as a feather in a few weeks.