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....

6/25/13 Tuesday June 25, 2013 (TGUs)

6:00am - Original Strength and Primal Move - 45 minutes (a little extra - tight from driving the car very long hours over and back to the Tri Cities over the weekend)

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 3X (alternating singles)

7:15am - Complete

Notes - This was good.  Technique was on point, no real discomfort in left wrist.  Bell is feeling lighter and lighter and I think the technique is pretty dialed in at this weight.  I need to push it to 5 singles on each side, and then it probably is a good indication of time to move up in bell size.

6/24/13 Monday June 24, 2013 (G Sq, TGU, 2H SW)

9:00am - Original Strength, Primal Move drills - 1 hour - extra long time due to being well rested after sleeping in and a long weekend of driving back and forth to the Tri Cities.  Needed some extra time to do mobility stuff.

10:00am - 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

10:15am - Training session -2H SW

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

Timed set - 15 minutes, got 4X of each of the following in superset fashion:
TGU 24 kg, starting from top, single L, R
GSq 24 kg, 5

Timed set - 15 minutes, got 180 reps total of the following:
2H SW 24 kg, 10 - 5X
2H SW 28 kg, 10 - 5X
2H SW 32 kg, 10 - 4X
2H SW 36 kg, 10 - 4X

I then finished off with the following:
2H SW 32 kg, 10
2H SW 36 kg, 10

200 reps total in about 16 minutes.  Awesome, that was my best swing effort ever for both reps and density. Progress.

11:00am - Complete

Notes -  Well this was awesome.  PRs for the 2H SW.  Feels great to be making progress like this.  SWs were very strong and I felt like I could keep hitting on the top of each minute.  Over time I can add in some reps, say 11 at the top of each minute, and work up to 15.  That would get me to 225 SW in 15 minutes - a good goal.  

6/21/13 Friday June 21, 2013 (DB PR, 1H SW)

6:30am - Original Strength resets 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 - DB PR with the 24, and then 1H SW with the 28

Warm up -
TGUs 16 kg, 1+1 

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

TK PR with 16kg, 5 L/R
G Sq 24 kg, 10
DB PR with 16 kgs, 5
2H SW 24 kg, 10

Timed set - 15 minutes

CL, then DB PR 24 kg, 2 - 15X (30 total reps) (4 more than Monday)

1H SW 28 kg 5 L/R X 3 (15 reps each arm, wanted 25 but just didn't have time due to having to be somewhere at 8:30am)

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

8:00am - Complete

Notes - Great session.  I had reps in the tank on the DB PR but once I hit 15 sets to get 30 reps in 15 minutes, I was happy enough with the improvement from Monday.  Now it will be time to work towards getting in another additional 4-6 reps in the next training session.  I will also need to get the volume back up on the 1H SW with the 28s as that move hasn't been practiced much and I need to get some reps in.