3/6/13 Wednesday March 6, 2013 (DB SL DL)

6:45am - Joint mobility drills - 30 minutes

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) - 16 kg shoulder cam shafts, each arm

7:30am - Training session with Ross - Focus on DB SL DL and some mobility work due to issues with left elbow and forearm that I am working on.

Warm up -

TGU 20kg, L/R

We worked on the Bretzel 1 and Bretzel 2 stretches, and then alternated between sets of DB SL DL with 12s and Windshield Wipers.  It was a slow, light day.

8:30am - Complete

Notes - This was the right type of session for the circumstances.  We were really opening up the hips, the shoulders, and the DB SL DLs as usual were supremely challenging as the asymetrical movements are hardest for me given some imbalances between the left and right hip, shoulders, pelvis etc.  We discussed the need to really ensure I have quality flexibility in the thoracic area, shoulders, hips as I continue to add load to my kettlebell lifts.  Definitely the left forearm and elbow issues are improving and the belief is that much of the issue is referred pain from the left shoulder / right hip (cross body issues).  Working the SL DL invariably is ALWAYS a great movement for me and I really need to be conscientious about working this at least 2X per week with some diligence. 

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.