7/4/13 Thursday July 4, 2013 (TGUs)

7:00am - Original Strength and Primal Move - 30 minutes

7:30am - 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

7:45am - 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
16kg, 3+3, L, R (full getups without setting the bell down)

8:00am - Complete

Notes -  So today was Independence Day, and yesterday Kevin and I spoke about taking two rest days and then starting up again next Monday.  I have been going pretty here for about a month, making very consistent and pretty sizable gains from training session to training session.  The last time this occurred I overdid my press programming and it set me back well for months as I worked back to the basics.  So following protocol, you can't "always go heavy and then heavier" so it is the perfect time to dial it back, focus on technique, and then start up again.  So today was in that direction.

7/3/13 Wednesday July 3, 2013 (Kevin DB Sq, SN)

Slept in before training with Kevin - did absolutely nothing to warm up.  The night before I was out late with my softball team 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, good even.

6:40am - Training session with Kevin

We worked in some basic Primal Move stuff.  We worked on some stuff with my right ankle as I mentioned that I had noted some loss in range of motion after several long driving trips in the car (gas pedal) and I knew  I probably needed to do some specific work on it.  Kevin gave me some Z Health stuff which seemed to work, so I will try to incorporate a couple of times a day.

We did a few TGUs with the 16 to warm up, and some swings with the 24.

We then focused most of the session on squatting.  We did some goblet squats with the 24, working on prying, and also not going too deep into the squat where I had a tendency to "relax" and lose tightness, which will be a problem under heavier load.  I then did several sets of DB SQ with the 24s, sets of 3, working on various cues from Kevin to try and hone in technique.  Particularly useful was the idea of pushing up straight with my traps from the hole.  By the end the reps were getting "easier" even though I was fatiguing because of the improved technique.  Squatting well is not something that comes particularly naturally.

We finished off by doing several sets of SN with the 16, sets of 5 L/R.  Kevin seemed surprised that the technique was not too bad particularly as I have not been practicing this AT ALL for months.  He gave me a great cue on the descent to "wait" on the bell longer before hinging, and that made an immediate and huge difference in power production - could use way less arm and much more loading in the hips, and the bell was flying up.  Great stuff and it seems I have the greenlight to carefully and consciously practice the SN again.

7:40am - Finish

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

7/2/13 Tuesday July 2, 2013 (TGUs)

6:30am - Original Strength 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 - 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)

7:30am - Complete

Notes -  Three singles with the 24, again, needing to work up to 5 singles to move up a bell, but just not giving myself enough time.  These variety days turning mainly into mobility days versus any real strength training, but that feels like a good thing given that my actual training sessions M/W/F are definitely kicking it up a notch from where I have been.  I felt fatigued this morning and that is due to what was a great training session yesterday, but possibly I did not fully recover.  So taking it light was fine.

7/1/2013 July 1, 2013 (DB PR 24s, 1H SW 28)

7:45am - Original Strength resets and Primal Move - 30 minutes

8:15am - 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

8:30am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB PR with 16 kgs, 5
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 20X (40 total reps) (4 more than last Wed, 10 more than the previous Friday, and 14 more than my first attempt at this about 2 1/2 weeks ago!!)

Timed set - 10 minutes

1H SW 28 kg 5 L/R X 10 (50 reps each arm, up from 25 each last Friday - PR)

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

9:15am - Complete

Notes - UH - ok - wow I can really see progress the way Kevin has set up this training regime.  Do a few movements, don't over-complicate things, try to increase density, master a bell size, then move up in weight.  I don't really know what to say other than this is awesome.  Have to stay on top of mobility work, keep the forearms, nice and loose and just not get too excited here and overdue it.  I have gotten back to this point by  going slow and steady, listening to the body, and just being consistent.  It is not time to change that mentality.

6/28/13 Friday June 28, 2013 (2H SW)

6:45am - Original Strength, Primal Move drills - 30 minutes (somewhat pressed for time)

7:15am - 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

7:30am - Training session -2H SW

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

TGU 24 kg, starting from top, single L, R
GSq 24 kg, 10

Timed set - 15 minutes, got 209!! reps PR) total of the following:
2H SW 24 kg, 11 - 5X
2H SW 28 kg, 11 - 5X
2H SW 32 kg, 11 - 5X
2H SW 36 kg, 11 - 4X

I then finished off with the following:
2H SW 36 kg, 11

220 reps total in just over 15 minutes.  Wow, that is up from 200 on Monday.  Awesome, that was my best swing effort ever for both reps and density. All in the same week??  Progress.

8:05am - Complete

Notes -  What can I say - I love what is happening with my 2H SW.  Time to get a 40kg!!

6/27/13 Thursday June 27, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight still this week)

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 2X (alternating singles)

7:15am - Complete

Notes -  I just didn't have enough time to get more reps in - had to call it a day.  Still - these reps with the 24 continue to feel great.  I need to find a way to get up earlier (well really go to bed earlier) on Monday/Wed night so I can push up the reps on the TGU to 5 singles, so I can get to the 28.  It's time, but I need to get in more volume with the 24 first and I keep dragging.

6/26/13 Wednesday June 26, 2013 (DB PR 24s, 1H SW 28)

6:55am - Original Strength resets and Primal Move - 60 minutes (extra time taken, I had it, and felt like really stretching it out)

7:55am - 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

8:10am - Training session - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 18X (36 total reps) (6 more than last Friday, and 10 more than my first attempt at this 10 days ago!!)

1H SW 28 kg 5 L/R X 5 (25 reps each arm, up from 15 each last Friday - now next session, to go for time and see how many I can get in)

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

8:50am - Complete

Notes - Great session. Wow the DB PR was great.  I look forward to continuing to challenge myself and see what I can get done in 15 minutes, while maintain form.  I really felt like the technique stayed all the way through the sets.  I also felt like I was able to engage my chest more than I have in the past in getting through the stick point on the press, which was cool.  I didn't feel as engaged in the glutes as I would have liked, which led to a little leakage of strength and made the press harder than it needed to be.  If I can dial that in I bet I can easily get 20 sets of 2 in 15 minutes and still be fresh at the end.  I also felt the 1H SW were very strong, kept the arm close to the body, lat engaged, arm straight.  Technique felt good and the bell was light for many of the reps.  It will be awesome to see this translate into 1H SW with the 32 in the future, hell, maybe the 36....