2/1/2013 Friday February 1, 2013

In Spokane for work - different training day as a result (inside a gym).

6:45am - Joint mobility drills - 30 minutes

7:15am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:30am - Very short on time, decided to do 1H SW with 40 lb kb, as well as SN with the 40 lb kb.

1H SW - 2X (10) L/R
1H SW alt L/R 30

3X:

SN, 5 L/R

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

7:50am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  Finishing with the SN actually felt really, really good though which was nice because doing these last week resulted in pulling too hard with my R lats and tweaking the muscle, which is still recovering.  But form felt good today, really focused on snapping the hips and letting that drive up the bell.  Solid.

1/31/13 Thursday January 31, 2013

In Spokane for work - different training day as a result (inside a gym).

7:00am - Joint mobility drills - 30 minutes

7:30am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:45am - Focus on combining C&PPR with Pull-Ups (P/U) since I don't have access to a P/U bar at home outside.

DL with 135 lbs, 4X (5) (light, just a warm-up)

The following was done for 5X:

C&PPR - 40 lbs L/R, 5
P/U (strict) - 5

Finisher:
Push-ups (P-U) - mix of raised P-U, standard P-U on the ground, really driving with the lats.  Did about 50 overall.

8:30am - Complete

Notes -
I have been battling a very bad cold all week, and had extremely little sleep before this training session (5 hours).  With that said this was a solid session.

1/30/13 Wednesday January 30, 2013

6:30am - Joint mobility 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) - 16 kg shoulder cam shafts, each arm

7:30am - Training session with Ross - Focus on CL, FS with the 20 and 24s.  DB SL DL with 12s, as well as 1H farmer carries with the 24

Warm up -

TGU 20kg, 2 L, 2 R
TGU 24kg, L/R
TGU 28kg, L/R

We worked a variety of CL with 20 and 24s, into FS.  We alternated into a variety of DB SL DLs with the 12s, and then mixed in 1H farmer carries with a 24.

Probably all told did about 5X L/R 5 for CLs and FS.  Did about 5X L/R 1, 2, 3 for the DB SL DLs with the 12s.  For carries did about 3X L/R with the 24 walking around the room.

8:30am - Complete

Notes -
Good session, just kind of a variety session.  I was extremely tired and trying to fight through a cold, and didn't have a ton of energy after doing C&PPRs on Monday and then into DB FS Tuesday, while fighting the cold.  A good reminder to keep working in the DB SL DLs into my weekly routine at least just a little bit because the movement was noticeably improved.  Reminder on CL to really pull back shoulders, lats down, get wide and not sink in the chest (GS move).  

1/29/13 Tuesday January 29, 2013

5:15am - Joint mobility drills - 30 minutes

5:45 - 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

6:00am - Training session - Focus on DB FS (front squat).

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done 1X:

DB CL 16s, 5X
DB FS 16s, 5X

DB CL 20s, 5X
DB FS 20s, 5X

DB CL 24s, 5X
DB FS 24s, 5X

The following was done 1X:

DB CL 16s, 5X
DB FS into PR 16s, 5X

DB CL 20s, 5X
DB FS into PR 20s, 3X

DB CL 24s, 5X
DB FS into PR 24s, 2X

The DB FS into OH PR just gassed me.  Not enough in the tank.  Decided to drop back into the movements from the first set.

The following was done 1X:

DB CL 16s, 5X
DB FS 16s, 5X

DB CL 20s, 5X
DB FS 20s, 5X

DB CL 24s, 5X
DB FS 24s, 5X

Finisher-
Loaded CL, 32, rack hold 10 seconds (2X L/R)

2H SW with 32 kg, 10

6:45am - Complete

Notes - I had not worked on FS for some time and said to myself WTH this morning it makes sense to do a day of FS, particularly after reading so much about the benefits of this leg work for pressing (Geoff Neupert).  I was a little disappointed in the fatigue / lack of explosiveness in the DB FS into OH PR, but that's ok.  I am still sick as are the kids so getting this much work in (uninterrupted - they did not wake up in the middle of this session) was a nice surprise.  45 reps for DB CL and 45 reps for DB FS is solid.  The cleans with 16s and 20s just felt flat out light, crisp.  I remember when the 20s felt heavy six or however many months ago.  It makes sense to keep finding a way to train these movements; they go together well.

1/28/13 Monday January 28, 2013

5:25am - Joint mobility drills - 30 minutes

5:55 - 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

6:10am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps.  16s on the DB SW (wanted light).

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done for 1X:

PPR - 16, 5 L/R
PPR - 20, 5 L/R
PPR - 24, 5 L/R
DB SW - 16s, 10

The following was done for 3X:

C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
C&PPR - 24, 5 L/R
DB SW - 16s, 10

Finisher -
2H SW with 32 kg, 10

6:45am - Complete

Notes - Extremely tired due to being sick all weekend, and still well under the weather this morning.  Elected intention to drop down to DB SW 16s to conserve energy for the PPR and C&PPRs, which worked well because I actually was totally fine and got through 4 sets for a total of 120 reps (60 L, 60 R) which on this day was plenty.  The 16s and 20s felt very crisp, this movement is getting cleaner.  My kids woke up during the middle of this training session so things were a bit disjointed but moved quickly and got a lot of work done given the circumstances.  It will be good to see what I can do with this when actually rested.

1/25/13 Friday January 25, 2013

5:25am - Joint mobility drills - 30 minutes

5:55am - 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

6:10am - Training session - Focus on DB C&P with 24kg, test how it compares to a week ago.

Warm up -


GSq, 20kg , 5

GSq, 24kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK DB PR with 16kg, 5
TK PR with 20kg, 5 L/R

DB C&P with 24kg, 4X (1,2,3,4,5), cleaning bell between each rep

Between each C&P set - BUP with the 20kg for singles, or SL DL (no KBs), 3X each leg

Finisher -
2H SW with 32 kg, 1X (10)

7:10am - Complete

Notes -
I was out late with friends the previous night (again same as last week) and did not have a ton of energy and was also a little pressed for time, so I focused on conserving what I did have for the DB C&P.  They actually felt very strong and I was able to get to the 4th set, same as last week.  They reps felt strong.  On the 4th set I got to the very last rep on 1,2,3,4, 5 but after a strong clean I could not get the bell up.  Had to set it down and then get the last rep.  This was one rep better than last week. I really need more rest so I can punch out the 5th set next week.  Given the lack of sleep this week and continued soreness in the traps from SN on Tuesday, this was a very successful training session.

Noticed that the 2H SW with the 32 at the end just felt "light."  Very snappy, really letting the bell float and then waiting until the last second to throw it between the legs.  Nice.

1/24/13 Thursday January 24, 2013

5:00am - Joint mobility drills - 30 minutes

5:30am - 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

5:45am - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 20 kg, 2X (5 L/R)
Windmills 20 kg, 3 L/R

TGUs (all done back to back with no rest):

20 kg, 2 L/R
24 kg, 2 L/R
28 kg, 1 L/R

6:00am - Complete

Notes - Very early morning session to work meeting at 7am in Issaquah.  Traps were still very tender due to work earlier in the week on SN that really has hit me hard this week.  With that said, the TGUs really felt good despite a lack of sleep and the trap soreness.  A couple of weeks and I should be able to try a 32 kg for singles.