6/19/13 Wednesday June 19, 2013 (TGU, G Sq, 2H SW)

6:00am - Joint mobility, Original Strength, Primal Move drills - 35 minutes

6:35am - 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

6:50am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

2X:
TGU 24 kg, starting from top, L, R
GSq 24 kg

3X:
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW 32 kg, 10
2H SW 36 kg, 10

120 reps total, I got these done in about 10 minutes, which is dense for me - I was moving.

7:15am - Complete

Notes -  Good session. Was somewhat cautious as the left wrist didn't feel great after noting discomfort Monday and Tuesday and then playing a softball game Tuesday evening (not the best remedy...).  Whole left arm felt "stretched out" and tight from swinging the bat.  With that said, everything actually felt ok and I was watching technique closely.  Extremely powerful swings, they all felt awesome.  I was pressed for time and really got the work in on the swings quickly and felt like 120 reps was fine for today.

6/18/13 Tuesday June 18, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - very tight from pressing on Monday)

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

7:00pm - Training session - Focus on TGUs

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

16kg, L 2, R 2
24kg, L/R 2X (alternating singles)

7:15am - Complete

Notes - This was fine in the circumstances. Body didn't feel that great as pressing is getting me somewhat tight.  Left wrist not feeling 100%, probably from cleaning, squatting, pressing last week - was a pretty big week for volume.  I have to watch things.  I will say the technique on the TGUs with the 24 was very, very good and those felt excellent.  Really keeping a locked elbow, moving slowing through each point of the movement, didn't bother the wrist at all due to the good focus on technique.  Bells also felt pretty light.

6/17/13 Monday June 17, 2013 (DB PR, 1H SW)

6:30am - Original Strength resets 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

7:15am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

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

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
2H SW 24 kg, 10

13X:

CL, then DB PR 24 kg, 2 (26 total reps) (did this on a 15-minute timer)

1H SW 28 kg 5 L/R X 5 (25 reps each arm)

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

8:10am - Complete

Notes - This was a good training session, centered around the DB PR.  I really worked on great cleans, tensing up in the rack in the glutes, squeezing the bells, getting the breathing right.  These were all really good, strong reps, nowhere near failure, I had a bunch left in the tank.  I wonder seriously if I could have DB PR some 32s today.  Definitely 28s.  Good to just build on this over time.  My favorite lift still - the DB PR.  Felt awesome to be doing some again. Really strong reps with the 1H SW with the 28 as well, starting to feel more like a 24 which is an excellent sign :)

6/14/13 Friday June 14, 2013 (Kevin 2H 1H SW, DB PR)

Slept in before training with Kevin - did the standard kettlebell warmup for 10 minutes then headed out.  The night before I was out late with my brother in law so it was good to sleep a little bit more.  I have been consistently getting in my Original Strength resets as well as Primal Move warmups, and the body felt fine.

6:30am - Training session with Kevin

We worked in some basic Primal Move stuff.  Did one new move that was a roll to the left and right to wake up the vestibuler system.

We started then with some TGUs with the 16, 4 or 5 per side, tuning up the hand position on the way down.  Kevin noted a lot of improvement with many aspects of this lift, which was cool to hear.

We did some 2H SW with the 24 and 28, and then got into 1H SW where we focused some time and attention.  I was using the 28; it felt good, not too heavy actually.  The keys were getting deep into the hinge, not rotating the shoulders, and snapping the hips up to get the float on the bell.

We then finished off with several sets of DB PR, starting with 20s but then quickly going to 24s and then staying with that weight for 2-3 reps per set, probably about 5-6 sets.  Kevin gave some cues on breathing right before pressing the bellls up / pushing heels into the floor.  In general he thought these looked prety good.


7:40am - Finish

Great session, I continue to learn a lot from Kevin.

6/13/13 Thursday June 13, 2013 (TGU / GSq / 2H SW)

6:30am - Joint mobility, Original Strength, Primal Move 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

7:30am - Training session -2H SW

Warm up -
TGU 16 kg roll to elbow, 3+3

2X:
TGU 24 kg roll to elbow, 3+3
GSq 28 kg

4X:
2H SW 24 kg, 10
2H SW 28 kg, 10
2H SW 32 kg, 10
2H SW 36 kg, 10

160 reps total, I got these done in about 18 minutes, not too bad.

8:00am - Complete

Notes -  Good session. Extremely powerful swings, they all felt awesome.  If I had a little more energy and time I would have gone for 200 reps.  I was feeling a little fatigued from the training session yesterday with DB CL and SQ, I probably did a little too much work there but was feeling good:)

6/12/13 Wednesday June 12, 2013 (DB CL to SQ complexes)

6:30am - Joint mobility, Original Strength, Primal Move 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 - Doing a complex, DB CL, DB SQ using mainly 24s

Warm up -

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

2X:
DB CL, 20s, 5
DB SQ, 20s, 3

DB CL, 24s, 5
DB SQ, 24s, 3

5X:
DB CL, 24s, 5
DB SQ, 24s, 3

Total reps CL - 45, SQ - 27

DB CL 32 kg, into DB SQ - 2 singles (PR!!)

Finishers - some loaded carries with the 32s and 24s, DB SN with 20s, 1 set of 5 L/R 1/2 snatch with the 16

8:00am - Complete

Notes - Well this was awesome.  I loved practicing DBs and really look forward to these Wed variety days. Love the progression from last week.  Not really heavier per as staying with the 24, but several more sets/reps and felt solid all the way through.  Yes I did get greedy and go for a PR with the 32s, which I got, surprising myself.  I have never attempted to CL 2 32s yet was able to nail to singles, and then drop down and get a squat after each clean.  The squats with the 32s were HEAVY.  Wow.  

6/11/13 Tuesday June 11, 2013 (TGUs)

6:00am - Original Strength 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

6:50pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R;
Windmill 20 kg 2 L/R

16kg, 1 L, 1 R
20kg, 1 L, 1 R
24kg, L/R 3X (alternating singles)

7:20am - Complete

Notes - Good solid session.  Did quite a bit of lacrosse ball release Monday night as the pressing definitely tightens me up, primarily in the traps and lats.  Got in an extra rep with the 24 and it was no problem.  I want to progress to doing 5 alternating singles each side without an issue, then will mix it up by going 2 or 3 reps on one side, then switching to the other side.  The 24 definitely feels "different" though and gets more solid with every session.  I feel like some progress is being made here.