8/7/13 Wednesday August 7, 2013 (DB 24kgs complex)

6:45am - Original Strength, Primal Move drills - 30 minutes

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

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

7:30am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

6X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Got this done in just barely over 8 minutes, so did not take a lot of rest.  It was the same amount of volume as last week (thought it was more but after checking my log last week was 6X) so I decided to add in the following:

DB CL 32kgs, DB SQ into DB PR - 2X

Those were tough but the reps were really good.  It is awesome to be able to strongly clean, squat, and then press that amount of weight (155 lbs) overhead.  It would be pretty sweet to get to body weight on that complex which for me would be a couple of 40 or 44 kgs.

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

8:00am - Complete

Notes -  Good session.  No major observations other than just watching some forearm tightness,did some more lacrosse ball work this morning on both of them.  I think both of my elbows and forearms could probably use more rest .  I think the real issue is not too much work but rather insufficient rest and recovery.  Nutrition has been very good and I am eating like a horse and packing on muscle as body composition is noticeably changing.  

8/6/13 Tuesday August 6, 2013 (TGUs)

6:30am - Original Strength 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

Arm bar 12 kg, 1+1

7:15am - Training session - Focus on TGUs

Warm up -

24kg, 2 L, 2 R - 2X (4 reps each side)

7:30am - Complete

Notes -  Punch the clock workout - just what the doctor ordered here.  Reps were very strong. Was very, very tired this morning.  Didn't fully recover from the training session yesterday or just somewhat lacking on quality sleep.  I need to get a couple of good nights of sleep in.  Noticing a little bit of forearm tightness and have to work the lacrosse ball and a few other things to get these loosened up a bit.  Will do it.

8/5/13 Monday August 5, 2013 (PR 24, 2H SW 24)

6:00am - Original Strength, Primal Move drills - 45 minutes (some extra work with the lacrosse ball on the glutes)

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

12kg arm bar, 1+1 

7:00am - Training session - PR 24kg, 2H SW for power with 24kg

Warm up -

TGU 24 kg, 2+2
GSq 24 kg, 10

PR 24kg, 3+3, 7X (bumped up from 5X last Monday, did this in under 10 minutes)

Tested after this and got a single PR L/R with the 32 kg.  Easy.

DB DL 32 kg, 5, 1H alternating 5 (get ready for swings)

24kg 2H SW, 5, 10, 15, 20, 20, 15, 10, 5 (100 reps).  Took me just over 7 minutes, basically the same as last week.  I was pretty gassed and needed more rest between sets than I anticipated.

7:30am - Complete

Notes - Good workout, very time efficient, a lot of work done in 30 minutes.  Presses felt very good, easy, no where near failure on these.  Put the 32 up for a single again very easily with both arms.  Tried to work on staying tight and engaging and pressing from the lats.  I was tired on the swings but that was probably from the higher pressing volume.  The reps were very strong and felt powerful.  

8/2/13 Friday August 2, 2013 (Snatch drop sets 24, 20, 16)

6:15am - Original Strength, Primal Move drills - 30 minutes

6:45am - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12 kg arm bar, 1 L , 1 R

7:00am - Training session - Snatch drop sets 24, 20, 16 kg

Warm up -
TGU 20kg, 1+1
TGU 24kg, 1+1
TGU 28kg, 1+1 (have not gone this heavy in some time, felt great)
DL 32 kgs, 10, 10 L, R
2H SW 32 kg, 10
1H SW 24 kg, 10
1H SW 28 kg, 10

SN drop sets 24, 20, 16 kg - 3X of the following, took about 14 minutes

24 kg 5 L, 5 R (set bell down)
20 kg 8 L, 8 R (set bell down)
16 kg 10 L, 10 R (set bell down)

Total reps in 14 minutes - 69 per arm or 138 reps total

7:30am - Complete

Notes -  This was a cool session.  The SN felt good, and I felt like this was the right amount work to cut it off at 3 sets given the week I have had and a decently hard session just the day before doing DB 24 work.  Good stuff again.

8/1/13 Thursday August 1, 2013 (DB 24kg complex)

Back from NYC, afternoon workout, very unusual for me.

1:15pm - Original Strength, Primal Move drills - 30 minutes

1:45pm - Kettlebell warm up ("Standard")

1/2K halos - 12kg, 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 16 kg
12kg armbars - 1 L, 1 R

2:00pm - Training session -DB  24 kg complex

Warm up -
TGU 16kg, 2+2
GSq 24 kg, 5
DB DL 32 kgs, 10, 10 alt L, R
2H SW 24 kg, 10

DB SQ 24 kgs Complex

6X of the following:
DB CL, 2 (first clean doesn't count)
DB PR, 1
DB Sq, 3

Felt good, decided to see if I could DB C&P the 32s for a single.  Nailed it, PR!

Finisher, did some OH walks with the 24s, farmer carries to put the bells away.

2:30pm - Complete

Notes -  Really loved the complex.  I had more in the tank but this was just fine, particularly after coming back from NYC and not really getting much rest.  The fact that I hit a PR with the DB C&P with the 32s was just awesome.  Sweet.  Also as I did OH walks with the 24s I was amazed how much "space" I felt in my thoracic area, I could get those bells OH and keep my arms very close to my ears with locked out elbows.  That is really cool.  I need that type of movement quality to be able to jerk in the future and it is good to see this improving, probably due to OS resets and the programming Kevin has me on.

7/31/13 Wednesday July 31, 2013 (OS, walking - Manhattan)

I was working in New York after flying out late the night before.  I had a great training session on Monday and knew I had a couple big sessions planned coming back for Thursday/Friday this week.  So I decided to do some OS resets, took a 30 minute walk around town in the morning, and then a 2-hour walk at night.  It was a great day and what can compare to the sights and sounds of Times Square.  Great stuff.

7/30/13 Tuesday July 30, 2013 (TGUs)

6:45am - Original Strength and Primal Move - 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) - shoulder cam shafts, each arm

7:30am - 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, 2 L, 2 R - 2X (4 reps each side)

7:45am - Complete

Notes -  Punch the clock workout - just what the doctor ordered here.  Reps were very strong.