6/25/13 Tuesday June 25, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight from driving the car very long hours over and back to the Tri Cities over the weekend)

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, roll to elbow 3+3 L, R
24kg, L/R 3X (alternating singles)

7:15am - Complete

Notes - This was good.  Technique was on point, no real discomfort in left wrist.  Bell is feeling lighter and lighter and I think the technique is pretty dialed in at this weight.  I need to push it to 5 singles on each side, and then it probably is a good indication of time to move up in bell size.

6/24/13 Monday June 24, 2013 (G Sq, TGU, 2H SW)

9:00am - Original Strength, Primal Move drills - 1 hour - extra long time due to being well rested after sleeping in and a long weekend of driving back and forth to the Tri Cities.  Needed some extra time to do mobility stuff.

10:00am - 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

10:15am - Training session -2H SW

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

Timed set - 15 minutes, got 4X of each of the following in superset fashion:
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 5

Timed set - 15 minutes, got 180 reps total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 4X
2H SW 36 kg, 10 - 4X

I then finished off with the following:
2H SW 32 kg, 10
2H SW 36 kg, 10

200 reps total in about 16 minutes.  Awesome, that was my best swing effort ever for both reps and density. Progress.

11:00am - Complete

Notes -  Well this was awesome.  PRs for the 2H SW.  Feels great to be making progress like this.  SWs were very strong and I felt like I could keep hitting on the top of each minute.  Over time I can add in some reps, say 11 at the top of each minute, and work up to 15.  That would get me to 225 SW in 15 minutes - a good goal.  

6/21/13 Friday June 21, 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

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 15X (30 total reps) (4 more than Monday)

1H SW 28 kg 5 L/R X 3 (15 reps each arm, wanted 25 but just didn't have time due to having to be somewhere at 8:30am)

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

8:00am - Complete

Notes - Great session.  I had reps in the tank on the DB PR but once I hit 15 sets to get 30 reps in 15 minutes, I was happy enough with the improvement from Monday.  Now it will be time to work towards getting in another additional 4-6 reps in the next training session.  I will also need to get the volume back up on the 1H SW with the 28s as that move hasn't been practiced much and I need to get some reps in.

6/20/13 Thursday June 20, 2013 (SL DLs, farmer carries)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight from driving the car very long hours over and back to the Tri Cities over the weekend)

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 SL DLs with the 16s and some farmer walks with the 32s

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

I supersetted some DB SL DLs with the 16s, 3 reps each leg, with some farmer walks around the backyard with the 32s.  I did about 3 sets of each exercise supersetted back to back.  After the SL DLs I threw in a few rows as well.

7:30am - Complete

Notes - Was trying to think of doing some exercises that I had not focused on in some time and the SL DL came to mind.  I thought this was a good use for a variety day and I will probably try to get both of these exercises into the routine on a regular basis.  I think using 12s for the SL DLs probably would have improved the technique and I will do that next time.

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 :)