5/3/13 Friday May 3, 2013 (TGUs)

6:00am - Joint mobility drills and Primal Move - 30 minutes


6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R

With the 16, then I basically then worked naked getups and gets up to the elbow and then to the hand, going L to R, for about 20 minutes or so on advice of Kevin.  Just searching for the right hand position, really pulling up to the down elbow, locking out the elbows, screwing in the down arm, pushing away on the down elbow back to the starting position.  Just really trying to dial this up big time.  Will continue to do this for TGU days into the near future before adding more load.

7:15am - Complete

Notes - Given the time under load (basically the brunt of 20 minutes), even with a 16, I could feel the muscles working.  Lots of good cues from Kevin and I already feel I have some things to focus on and make this lift a lot better.  My shoulders felt awesome afterward.  I can also tell some interesting things are happening with the Primal Move work as well.

5/2/13 Thursday May 2, 2013 (1H SW)

6:15am - Joint mobility drills and Primal Move - 30 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) - shoulder cam shafts, each arm

7:00am - Training session - 1H SW, 16, 20, 24, alternating sets of 10, mix DB SW 16

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

SW session 3X for the following combo:

1H SW 16, 10 L, 10 R, 10 alt L/R
1H SW 20, 10 L, 10 R
1H SW 24, 10 L, 10 R (last set went 5 L, 5 R, 5 L, 5 R to maintain form)
DB SW 16s, 10

A total of 150 reps per arm.

7:25am - Complete

Notes - This was actually a lot of work in a short amount of time, I enjoyed it.  The reps all felt very strong.

5/1/13 Wednesday May 1, 2013 (Training with Kevin)

Woke up late and dead tired - no time for joint mobility.

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

6:40am - Training session with Kevin

We basically worked a bunch of Primal Move stuff and focused on trying to open up the shoulders and other body parts.  I liked the Primal Move work and have a cheat sheet to work off of at home.

We worked light TGUs with a 16.  Huge focus on technique and I got all sorts of cues from Kevin.

Locking out arm all the way through the movement.  Serious issues noted on left side.
Finding the right elbow position on the down arm.  Really have to be a column.
Stretching and reaching the down leg. Push through the heel.
On returning to the start position, "pushing" off arm into ground.

8:00am - Finish

I have all sorts of things to work on in the TGU, and I thought I had it dialed in.  Kevin pointed out quite a few mobility issues with the left side stuff and gave me a lot to think about. Looks like it is naked getups and TGUs with a 16 for awhile, pausing at each point in the movement.  Going to be under load for a long time with the 16, so it will be like using heavier weights.  I have to dial this movement in as it will be hugely beneficial for mobility AND strength when I dial it in.

4/30/13 Tuesday April 30, 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

Could not start training due to a 7am meeting in Issaquah.  Decided to train a few TGUs late in the afternoon, very unusual for me.

5:00pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R, 20 kg, 5 L/R
Windmills with 20 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, 2 L/R
24 kg, 1 L/R
28 kg, 1 L/R
32 kg, 1 L/R

7:10am - Complete

Notes - Well I thought these went pretty well.  I had received some chiropractic after my training session on Monday and that seemed to calm the left side down a bit.  However I noticed that I was pretty tight starting this training session, and afterwards, still felt very tight in the forearm, etc.  Probably was a dumb idea to even do the session - resting would have been a better idea.  The reps felt pretty good though at the time.

4/29/13 Monday April 29, 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
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, 20 (5X - 100 reps)
2H SW 32 kg, 15 (5X - 75 reps)

6:50am - Complete

Notes - Main thing noticed here was that the left forearm really tightened up on me at the end of this session and afterward.  I think 20 rep sets are too high for and fatigued the grip too much, irritating my left forearm/elbow issues.  Damn this is frustrating.  Going to really have to watch what I am doing.  Probably time to dial way back down again, and just focus on short, crisp sets with lighted weights until I can fight through this rough patch with the left side.  Very frustrating.

4/26/13 Friday April 26, 2013 (TGUs)

6:00am - Joint mobility drills - 30 minutes


6:30am - 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

6:45am - 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.  Lowest I have ever done with the off hand.  I want to keep working to get that all the way to touching the ground, then I will go up a bell size and start over.)

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, 1 L/R
28 kg, 1 L/R

7:10am - Complete

Notes - I had originally thought about getting out the 32 but I got pretty bad sleep the night before, and was feeling tired.  I also in the back of my mind want to rep out a little bit with 24 and 28 and see if I can work up to a set of 3 L, 3 R at least with the 24 before going to heavy singles with the 32.  So the goal this week will be to get in those reps with the 24 and see how it feels.  After practicing the TGUs so much more over the last several weeks, I am feeling good with the movement again and moving the 24 and the 28 for the singles was very strong.

4/25/13 Thursday April 25, 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, 20s, 24s, alternating sets of 10

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

SW session 6X for the following combo:

DB SW 20s, 10
DB SW 24s, 10

A total of 120 reps.

7:00am - Complete

Notes - First time I have done sets of 10 with the DB 24s, and they were not difficult.  That was very cool. After 120 reps, I felt good and decided to come to a comfortable stop since my kids were up and messing around.  This was good progress.  I feel I am ready to add short sets of DB 28s next week, which would be the first time of doing any serious training with DB 28s.  I'll start with sets of 3 and see what that feels like, but will not going higher than sets of 5. Should be interesting.  I think it will feel pretty heavy.