5/23/13 Thursday May 23, 2013 (DB SW)

5:45am - Joint mobility, Original Strength, Primal Move drills - 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 -DB SW, 16s, 20s, 24s, alternating sets of 10

Warm up -
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R  (again, noting continued improvement in presses, almost no clicking on the left side.  A higher rack position seems to be more comfortable/natural and smoother.  Something to watch.)

SW session 5X for the following combo:

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

A total of 150 reps.  In between sets, some standing cross crawls, and single leg deads without weight.

Finisher - a few loaded carries with 32s, rack walks with 24s, and snatch and OH walks with the 20s and 16s.  All felt great.  OH position closer to ear, elbow straighter - definitely some good improvements in the thorasic spine the last couple of weeks, probably due to OS and PM drills.

7:15am - Complete

Notes - Looking at my notes, I had not done DB SW in nearly a month.  Wow.  The DBs were great.  All of the 2H and 1H work I have been doing clearly had a major translation over to the DBs.  

Good pace, I was breathing very hard but it felt really good. Waving the load from 16s to 24s is something I really like, allows me to get a lot of work in without a ton of stops for recovery.  The DB 24s were the strongest I have ever done, without question.  Really nice loading with straight elbows, and very strong hip snap with float at the top, I could even let go of the bells on the float and then re-grip and throw them towards my groin on the descent.  Really cool.  No need to go to 28s yet - more reps are needed with the 24, probably need to drop the 16s next time and then focus on a few sessions where the primary weight is the 24s, building up towards say 100-120 reps with the 24s and then work in a few short sets of 28s sometime after that.

5/22/13 Wednesday May 22, 2013 (DB CL to SQ complex)

6:45am - Joint mobility, Original Strength, Primal Move drills - 75 minutes
Lots, lots of time on this - was really not feeling great this morning, needed a significant amount of extra prep work to feel ready for the main training session.  Left forearm and elbow were acting up again.  Could be a case of a little too much lately with not enough recovery time.  Knowing this, I didn't want the training session today to be very taxing, so planned ahead to keep the sets and reps pretty minimal, just "practicing".

8:00am - 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

8:15am - Training session - Doing a complex, DB CL, DB SQ using 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 (again, pressing is improving - I can feel the groove improving every time I practice a few presses.  Really paying attention to the groove on the L side as the R is pretty much always dialed in.  Once I can get the L to the point where there is little to no clicking for 5 reps in a row, I will feel very positive.)

60 total reps, 30 of each movement:

3X:
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5 (these actually went 3,3,3,3,3 to get in the 15 total reps; did 3 sets of 3 at the end to get the 15 in)

In between the sets above I threw in some BUP with the 16 and 20, had not done those in some time, totally nailed these with both hands, though as expected L just slightly weaker grip.  Thought about trying a 24 but will save that for next week.  These were clearly better than they had been and I have not trained these in well over a month, maybe two months.  Once the bell came up to the rack I did not need any pause and could press it overhead immediately.  Grip from doing all of these 2H and 1H SW the last month or so is clearly improved.

8:45am - Complete

Notes -  Perfect amount of work today.  Not too much, focused on quality reps.  Really was quite pleased with how the body responded to the CL and to the SQ.  Felt like I was getting very good power and load on the CL, getting the elbows straight on the backswing, soft on the upswing into the rack.  SQ are always just so exhausting (in a good way) and I just did not feel like pushing it with the 24s, just going for sets of 3 instead of 5s.  Good call.  I felt refreshed at the end and not taxed, which is what I was desiring because I want to be ready for some DB SW tomorrow with the 24s....

5/21/13 Tuesday May 21, 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 -
Windmills, 3X L/R with 20kgs
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (presses feeling better and better, both sides, less clicking on L and can get several reps with no clicking at all.  Raised up the rack just slightly and noticed even more improvement.  I need to keep playing around until I find the best groove possible).

16, L/R 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:15am - Complete

Notes - Technique good on all lifts, really noticed a lot of fatigue with the 24 on both sides.  I wanted to get multiple reps but considering the fatigue and time, I decided to call it a day.  I did swings yesterday and then worked in the yard for 2 hours in the afternoon, and I think that is why I was feeling the fatigue on these TGUs.

5/20/13 Monday May 20, 2013 (2H SW)

5:30am - Joint mobility and Primal Move drills - 45 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 -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:

Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)

10X:
2H SW 32 kg, 15 (150 reps)


2H SW Hike,swing, park (HSP) 36, singles 5X
2X:
2H SW 36 kg, 5 (10 reps)

About 175 reps total

7:15am - Complete

Notes - Really good session.  Very strong SW with the 32, even using the longer 15 rep sets.  Density was also good as well as I was moving relatively fast without any excessive stoppage time between each set.  No issues with forearm tightness during or after the session.  Noticed that the reps with the 36 were very strong.  

5/17/13 Friday May 17, 2013 (TGUs)

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

7:15pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R; 20 kg 5 L/R (presses feeling better and better, both sides, less clicking on L and can get several reps with no clicking at all).

Naked getups, 2X L/R
16, L/R 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:45am - Complete

Notes - Very pressed for time today as I slept in to catch up on some rest.  Strong on all reps, all weights.  Feeling very good about this progress.  Did have one weird rep on the R side with the 24 where I stood up and banged the bell into my canopy, which threw me off and ended up with that side being a bit strained, needing some joint mobility work over the weekend.  Very minor though and the JM work cleared whatever tension that side took on the rep out and gone.  Looking to get more reps in with the same weights, mainly the 24, for several weeks and once the volume is up with the 24, re-introduce the 28.

5/16/13 Thursday May 16, 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, 28, alternating sets of 10 to get 150 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 3X 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)
1H SW 28, 10 L, 10 R (20) (this actually went 10/10, 5/5 2X, 4/4 3/3 3/3 as these were getting very heavy)

1X:

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 through the 24.  Solid with 28s, first time I have really worked this much with that bell.  Grip was starting to go at the end, so I dropped down the reps and split up into several sets, which was a good call.  I really like this training session with the 1H SW.

5/15/13 Wednesday May 13, 2013 (Primal Move, Mobility)

Very unusual day for me as I had a 4:00am wake up call in Spokane, 6:00am flight back to Seattle and training in my office right away in the morning.  So there was no workout time in the morning, which is unusual for me.  I considered doing something in the early afternoon (requiring getting off work early) and that wasn't materializing. I also thought "I should just rest" so I did.  I also had a chiropractic visit in the late afternoon which was nice.  I did quite a bit of Primal Move and other mobility work as well as some lacrosse ball release before going to bed, setting me up for a great training session Thursday morning.