5/16/13 Thursday May 16, 2013 (1H SW)

5:45am - Joint mobility drills and Primal Move - 45 minutes

6:30am - 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

6:45am - Training session - 1H SW, 16, 20, 24, 28, alternating sets of 10 to get 150 reps L / R

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

SW session 3X for the following combo:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)
1H SW 28, 10 L, 10 R (20) (this actually went 10/10, 5/5 2X, 4/4 3/3 3/3 as these were getting very heavy)

1X:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)

A total of 150 reps per arm.

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

7:15am - Complete

Notes - Great session.  Very strong through the 24.  Solid with 28s, first time I have really worked this much with that bell.  Grip was starting to go at the end, so I dropped down the reps and split up into several sets, which was a good call.  I really like this training session with the 1H SW.

5/15/13 Wednesday May 13, 2013 (Primal Move, Mobility)

Very unusual day for me as I had a 4:00am wake up call in Spokane, 6:00am flight back to Seattle and training in my office right away in the morning.  So there was no workout time in the morning, which is unusual for me.  I considered doing something in the early afternoon (requiring getting off work early) and that wasn't materializing. I also thought "I should just rest" so I did.  I also had a chiropractic visit in the late afternoon which was nice.  I did quite a bit of Primal Move and other mobility work as well as some lacrosse ball release before going to bed, setting me up for a great training session Thursday morning.

5/14/13 Tuesday May 14, 2013 (TGUs)

5:45am - Joint mobility drills and Primal Move - 45 minutes

6:30am - 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

6:45pm - Training session - Focus on TGUs

Warm up -
Tall kneeling 1H press with 16 kg, 5 L/R
Windmills with 16 kg, 3X L/R

Naked getups, 2X L/R
16, L/R 1X to hand position
16, L/R 1X full get up
20, L/R 1X to hand position
20, L/R 1X full get up
24, L/R 1X to hand position
24, L/R 1X full get up

7:15am - Complete

Notes - Yet more progress here with the TGU, though had not done any in a week.  First time doing 20s or a 24 for several weeks, yet no problem at all.  Improved technique noted on all lifts regardless of the weight. Also, I have dropped the High Hip Bridge as per Kevin's instructions, since that is no longer part of SFG testing for the TGU.  Dropping that part of the movement was nice and I felt like I had good hip mobility to get into the correct position under the bell without the HHB.

5/13/13 Monday May 13, 2013 (2H SW)

5:30am - Joint mobility and Primal Move drills - 45 minutes

6:15am - 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

6:30am - Training session -2H SW, ETK PM style

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

SW session:

Warmup:
1H SW 16 kg, 10 L, 10 R
2H SW 24 kg, 10 (1X)

2H SW Hike,swing, park (HSP) 32, singles 5X
2H SW Hike,swing, park (HSP) 36, singles 5X

10X:
2H SW 32 kg, 10 (100 reps)


2H SW Hike,swing, park (HSP) 36, singles 5X
2X:
2H SW 36 kg, 10 (20 reps)

About 150 reps total

7:15am - Complete

Notes - Really good session.  One long interruption from my kids waking up in the middle of the swings, but otherwise this was quite good.  The HSP SWs that Kevin taught me are really good warm-ups to get into sets.  The bells felt light, hip snap very powerful, straight elbows, keeping a strong open chest position on the start and finish.   Forearm tightness noticeably less than the last couple of times I have done this training session.  Great stuff.  

5/10/13 Friday May 10, 2013 (2H SW w Kevin)

Woke up late and dead tired - no time for joint mobility or kettlebell warmup other than about 10 minutes of lacrosse ball release on my traps.

6:30am - Training session with Kevin

We worked in some more Primal Move stuff, primarily some crawling and side to side with pushups.  Totally awesome stuff.  Really like Primal Move.

We warmed up doing a few DLs, then got right into 2H SW, 24, 32, and 36 bells.

Did a lot of hike swing parks, singles, just really dialing in the technique on the SW.  Lots of cues on the starting position, really getting a big chest, keeping elbows straight and locked.  My butt was sitting a little low in the start so we raised it slightly.  Big focus on a little more butt back in the swing to engage the glutes just slight more (just a little bit more squat Kevin said).  We then many sets of 10.

We worked on some goblet squats to check technique.  Good cues by Kevin to push the bell away from me in the hole position, and then "break" the bell or otherwise pull my chest into the bell.  I liked the cues and will work on this at home.

Lastly we checked in on the TGU.  I was very encouraged by Kevin's comments as he clearly saw some improvement from just a week ago, and it was obvious I had practiced.  He mentioned dropping in some 20 kgs in addition to the 16 so I will do that.

7:50am - Finish

Great session, I am really learning a lot from Kevin.  The last week and a half, I have really turned a corner here.  Great, great stuff.

5/9/13 Thursday May 9, 2013 (1H SW)

5:45am - Joint mobility drills and Primal Move - 45 minutes

6:30am - 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

6:45am - Training session - 1H SW, 16, 20, 24, alternating sets of 10 to get 180 reps L / R

Warm up -

GSq, 24kg, 5

DB DLs 32 kg, 5, ALT 1H DL, 5 each arm

TK PR with 16kg, 5 L/R

SW session 5X for the following combo:

1H SW 16, 10 L, 10 R (20)

1H SW 20, 10 L, 10 R (20)

1H SW 24, 10 L, 10 R (20)

A total of 150 reps per arm.

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

7:15am - Complete

Notes - Great session.  Very strong with every bell, including the 24.  First time I have done sets of 10 with the 24 like this.  Great progress.

5/8/2013 Wednesday May 8, 2013 (DB CL, DB SQ complexes)

9:15am - Joint mobility drills - 30 minutes

9:45am - 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

10:00am - Training session - Doing a complex, DB CL, DB SQ using 16s, 20s, and 24s - 30 reps CL / 30 SQ

Warm up -

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

60 total reps, 30 of each movement:

3X:
DB CL, 16s, 5
DB SQ, 16s, 5
DB CL, 20s, 5
DB SQ, 20s, 5
DB CL, 24s, 5
DB SQ, 24s, 5 (these actually went 4, then 3,3, then 3,2 to get in the 15 total reps)

Finisher - Overhead walks - DB 16s, DB 20s, rack walks 16s, 20s, loaded carries, 24s, 32s

10:30am - Complete

Notes -  Wow I checked my notes and I had not done this training session since April 17, basically 3 weeks.  It has been a tough 3 weeks in some respects, but I felt ready today and had a nice long sleep and rest because the previous day had been pretty rough on me from a personal perspective.  I was pressed for time otherwise I would have worked to 50 reps for each movement, but stopping where I did was just fine, and the finishers were a nice end to the day.  Didn't overwork anything, setting myself to be fresh for 1H SW tomorrow.