4/22/13 Monday April 22, 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

SW session:

2H SW 24 kg, 10 (1X)
2H SW 32 kg, 15 (11X - 165 reps)

6:50am - Complete

Notes - Clearly easier than a week ago.  Good progress.  Doing more SW is just great for me all around, it seems clear.  Have to keep working on reducing the rest periods but about 150-175 reps feels like the right amount of reps.

4/19/13 Friday April 19, 2013 (PPR, P/U)

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


8:15am - Joint mobility drills - 30 minutes

8:45am - 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


9:00am - Focus on combining PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

Warm-up:
TGUs with 40 lbs - 3X L/R
Overhead walks with the 40 lbs
Rack walks with the 40 lbs

The following was done for 3X:

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 20 overall.

9:30am - Complete

Notes -
Was out to 3:30am partying with co-workers - it was a major success just to make it to the gym today:)  Actually ended up being a very good session as I got into some overhead for the first time in weeks.  I just felt like it would be ok to do a a few sets of PPR and some P/U, and frankly everything was very good, did not notice my left shoulder, forearm or elbow acting up at all on anything I did.  Very nice.  I also thought the warm up with overhead walks and rack walks was pretty cool.  I think doing this at home, as well as more farmer carries, is something I need to incorporate.  My training set up is a bit constrained for that but I think I just need to open the back gate and do some walking around my back yard, particularly when it is sunny (well, it is Seattle - when it is not raining :) ).

4/18/13 Thursday April 18, 2013 (DB 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 -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
GSq, 32kg , 5
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 5X for the following combo:

DB SW 16s, 10
DB SW 20s, 10
DB SW 24s, 5, 5

A total of 150 reps.

7:00am - Complete

Notes - A clear progression forward from a week ago.  The 16s felt positively ridiculously light, the 20s, very comfortable, and the 24s - strong.  I decided to divide the 24s into sets of 5 which was a good call.  Doing so allowed me to get some great, very strong reps in.  When I can do 24s for sets of 10 and even 15, I will really be looking at significant strength gains.  For now, technique has to be paramount.  A great training session all around.

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.