5/9/13 Thursday May 9, 2013 (1H SW)

5:45am - Joint mobility drills and Primal Move - 45 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 - 1H SW, 16, 20, 24, alternating sets of 10 to get 180 reps L / R

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

SW session 5X for the following combo:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)

A total of 150 reps per arm.

Finisher - a few loaded carries,overhead walks, rack walks putting all of the bells away.

7:15am - Complete

Notes - Great session.  Very strong with every bell, including the 24.  First time I have done sets of 10 with the 24 like this.  Great progress.

5/8/2013 Wednesday May 8, 2013 (DB CL, DB SQ complexes)

9:15am - Joint mobility drills - 30 minutes

9:45am - 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

10:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 30 reps CL / 30 SQ

Warm up -

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

60 total reps, 30 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 (these actually went 4, then 3,3, then 3,2 to get in the 15 total reps)

Finisher - Overhead walks - DB 16s, DB 20s, rack walks 16s, 20s, loaded carries, 24s, 32s

10:30am - Complete

Notes -  Wow I checked my notes and I had not done this training session since April 17, basically 3 weeks.  It has been a tough 3 weeks in some respects, but I felt ready today and had a nice long sleep and rest because the previous day had been pretty rough on me from a personal perspective.  I was pressed for time otherwise I would have worked to 50 reps for each movement, but stopping where I did was just fine, and the finishers were a nice end to the day.  Didn't overwork anything, setting myself to be fresh for 1H SW tomorrow.

5/7/2013 Tuesday May 7, 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

Naked getups, 2X L/R
16, L/R 2X to hand position
16, L/R 2X starting at top position (reverse)
16, L/R 2X full get up

7:15am - Complete

Notes - Wow, I was absolutely shocked how good my body felt going into this training session.  I worked the lacrosse ball for about 90 minutes on Monday night, just getting all over on my traps, under my armpits, on my sides, down the forearm, on my pecs, back, just a thorough session.  It made a huge difference.  I can also really see the benefits of Primal Move and particularly the Seated S and Prone S positions getting the hands behind the head and low back, sitting cross legged or stretched out facing the floor.  Really good stuff.  These TGUs felt really, really strong, particularly the full TGUs moving to the bridge position.  My support arm felt completely wound up tight, locked, and providing a tremendous support base.  I really felt the lat pulling down, triceps flexed, and elbow locked.  I definitely see progress here.

5/6/13 Monday May 6, 2013 (2H SW, 32, 36)

5:30am - Joint mobility drills - 60 minutes (long - feeling sick see below)

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 -2H SW, ETK PM style

Warm up -
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) warmup

10X:
2H SW 32 kg, 10
2H SW 36 kg, 5 (PR - new 36kg bell, first time using it)

150 reps total

7:15am - Complete

Notes - Well I felt awesome all weekend and thought I would be primed for this training session. Then I was feeling incredibly sick during the morning and look a super long time to warm up as a result.  Well I ended up puking later around 11am and think I had food poisening, so go figure.

I also have a very tight left forearm again, same as last week after this 2H session.  I did some yard work yesterday that was fairly hand-intensive but also did a lot of lacrosse ball release last night, so thought I was in a good place.  Well time to do some more and try to get this calmed down a bit.  I will say the swings all felt good, and I was tossing the 36 around without any issues at all, barely felt heavier than the 32.  Fun to have a new bell.

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.