3/5/13 Tuesday March 5, 2013 (DB FS)

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, finish with SN.

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

The following was done in order for 3X (45 reps total):
DB FS 16s, 5
DB FS 20s, 5
DB FS 24s, 5

Finisher-
1H SW 24, 5 L/R (to above eye level)
SN 16, 5 L/R
SN 20, 5 L/R
SN 24, 2 L/R

2H SW with 32 kg, 10

6:50am - Complete

Notes - This was a pretty crap training session.  My kids were up 4-5 times and this was just kind of a mess.  My heart wasn't really into it in the first place nor was the body - right hand still beaten up from a torn callous last week, and my left elbow / forearm is acting up again.  Need to do some treatment on the elbow and some back off days are needed.  I have been lifting pretty heavy for awhile, hitting quite a few PRs.  I need to listen to my body.

3/4/13 Monday March 4, 2013 (DB C&P 28s)

5:15am - Joint mobility drills - 30 minutes

5:45am - 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

6:00am - Training session - Focus on DB C&P with 28kg, first time DB pressing the 28s.  Going to go with 5 ladders, 1,2,3, working over time to get to 5X 1,2,3,4,5.

Warm up -

GSq, 16kg , 5
GSq, 28kg , 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

DB C&P with 28kg, 5X (1,2,3), cleaning bell between each rep

Between each C&P set - BUP or DB BU SQ with the 16 or 16s

Finisher -
DB SN with 16s (3X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Good session, though interrupted several times by my kids who woke up early.  I took those breaks effectively between sets so a little extra rest minute or two here and there.  Actually all the reps felt really good.  I had torn a callous on my right hand pinkie last Thursday and continued to wear socks to cover that spot as my hand heals up.  Real solid work all around today.

3/1/13 Friday March 1, 2013 (DB SS PR 24s, C&P 32)

8:00am - Joint mobility drills - 30 minutes

8:30am - 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

8:45am - Training session - Focus on DB SS PR with 24s, by far the most weight I have done with the SS PR.  Going to try 6 sets of 5, and mix in some different movements between those sets.

Warm up -

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

DB SS PR with 24kg x 5 x 6 sets), cleaning bell to start and MP style for the reps.

Between each DB SS PR set - (one exercise between each set)
1) SL DLs with 16s, 3x per leg;
2) BU PR with 16, 2x L/R
3) Bent over rows with 16s, 5

C&P 32, 5 singles L/R (PR)

Finisher -
DB SN with 16s (5 x 3 sets)
2H SW with 32 kg, 10 x 1 set

9:30am - Complete

Notes -
Slept in after a long night and very long week, and knowing I didn't have much to do at work.  I had torn a callous on my right hand pinkie the day before, so I picked up some socks for my hands from Ross and used those during the session.  Awkward, didn't like them, but they totally protected my callous as it started healing so this was a score.  I liked the SS PR and will be working these into my regular training regime.  Doing the 5 heavy singles for the C&P with the 32 was AWESOME and I totally had these in the bag.  I have to work up to more than 1 rep with a 32 - I feel I have this on my R but not certain on L.

2/28/13 Thursday February 28, 2013 (C&PPR)

5:00am - Joint mobility drills - 30 minutes

5:30 - 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 C&PPR, variety of weights (20, 24, 28) using rounds of 8, 5, and 3 reps

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

2X:
C&PPR - 20, 8 L/R
C&PPR - 24, 5 L/R
C&PPR - 28, 3 L/R

Threw some single leg deads between these rounds of C&PPR, no weights.

Finisher -
DB SN 16s, 5 x 2 sets
SN 20s, L/R 5
SN 24, L/R single (warm up)
SN 24, L/R 5 x 1 set (PR)
2H SW with 32 kg, 10

6:45am - Complete

Notes - Great session, really banged out the 6 sets of the C&PPR no issues whatsoever.  Snatched a 24 with both L/R and bumped up do a set of 5 L/R, which is a PR.  Felt awesome and I have much more in the tank there for the SN.  Very cool.

2/27/13 Wednesday February 27, 2013 (DB FS)

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 DB FS

Warm up -

TGU 20kg, L/R
TGU 24kg, L/R
TGU 32kg, L/R

Ross gave me a few cues on moving my pelvis during the TGU which were good reminders.

We really focused on DB FS almost exclusively this session.   We worked in some assistance drills in between the DB FS such as the goblet squat with curls, hanging leg raises.

Warm up - DB FS 20s, 5

DB FS 24s, 5 (2X)

DB FS 28s, 2 (5X)

8:30am - Complete

Notes - Good session.  Felt a lot of power on the DB FS with the 24s and the 28s.  Ross provided some good cues with my elbow position, really ensuring the elbows touched very close to by body, deep in the squat position, straight back and very broad shoulders, no shelving.  

2/26/13 Tuesday February 26, 2013 (SW, SN)

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 1H SW, varying weights, SN, varying weights.

Warm up -
GSq, 20kg and 28kg, 5, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done in sequence 2X:

1H SW 20, 10X L/R
1H SW 24, 10X L/R
1H SW 28, 5X L/R

SN 16, 5X L/R
SN 20, 5X L/R
SN 24, 1-2X L/R (PR)
DB SN 16, 5X

Finisher-
2H SW with 32 kg, 10

6:50am - Complete

Notes - Good session. Pretty much all of the swings were done with the bell raising at or above eye level, really as a prep to snatching.  The SN felt really good.  Snatching 24s for explosive singles or doubles was really cool and these felt great going up and into the top position.  Bringing them down was challenging (taken for a ride a bit) but that is why I elected to do singles or doubles for now.

2/25/13 Monday February 25, 2013 (DB C&P)

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 DB C&P with 24kg, test how it compares to one week.  Trying to get to 5X 1,2,3,4,5

Warm up -

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

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

Between each C&P set - SL DL (no KBs), 3X each leg

C&P 32kg, 1X L/R (went up easy)

Finisher -
DB SN with 16s (2X, 5)
2H SW with 32 kg, 1X (10)

6:50am - Complete

Notes -
Finally broke through the plateau - got it done, and without a problem - I had some in the tank at the end.  Got a few quick breaks as both of my kids woke up during the training session, so came back to each set with a little energy after 1-2 minutes of rest taking care of them.  It felt good to reach this milestone.  Now, to keep progressing toward the strict PR 1/2 body weight goal which for me at 185 lbs would be the 40kg.  I can press the 32 for singles.  I am pretty sure I can press a 36 if I was really fresh and warmed up, though I have not tried.  Going to talk to Ross about different ways I might go from here to keep that in sight.