9/25/13 Wednesday September 13, 2013 (DB 24 kg complex)

5:40am - Original Strength, Primal Move drills - 45 minutes (quite a bit of extra time needed with the foam roll and lacrosse ball.  Right trap, both hips, lower back, right quad very tight, still layover from running on Sunday I believe)

6:25am - 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

6:40am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5

DB 24 kgs Complex - 20 minutes timed

Got 6X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Got 1X of the following:
DB CL, 3
DB PR, 3 (3rd rep way too hard)
DB Sq, 2

Finished with 3X of the following for the last sets:
DB CL, 3
DB PR, 2
DB Sq, 2

Pace for the first 6X was 1 minute work, 1 minute rest.  At the 8:00 minute mark remaining I took 30 extra seconds for 7X.  Then again went at 5:00 for 8X.  Then 2:30 for 9X.  Then 1:00 for 10X.

Totals:
DB CL - 30
DB PR - 27
DB SQ - 26

7:10am - Complete

Notes -  Interesting day.  So I was up earlier than I have been due to work though this is frankly when I should be training, so I need to get back in that groove of time.  However I took forever to get loose - was very tight I think mainly from running 3-4 miles Sunday even more than Monday's 28 kg complex session.  Once I got into the main training though as you can see I ran into issues after 12 minutes and had to drop down some reps so I did not sacrifice quality.  I did feel my technique was better than last week, so that was good.  Really tried to root hard on those presses.  I need to dominate this weight and I am staying at 24 kgs for this complex until I dominate 10 sets of 3/3/3 and have plenty of gas left in the tank.

Had a huge appetite today and ate like a horse.

Need to get loose and spend more time with Primal Move in the morning and night.  Have mainly been doing OS resets which are great but some of the PM stuff I think will help with this tightness.

9/24/13 Tuesday September 24, 2013 (TGUs, SL DLs)

6:15am - Original Strength and Primal Move - 30 minutes

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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs, SL DLs

28kg, 2+2

SL DL bodyweight, 5x per leg

28 kg, 1+1

SL DL bodyweight, 5x per leg

28 kg, 1+1

7:15am - Complete

Notes -  Solid day, just about right as I had put in a lot of time on the foam roller last night as I did a 3-mile run on Sunday and was fatigued and tight in the lower back, and did a hard training session with the 28 kg complex yesterday.  Definitely liking the SL DLs and feeling stronger in the movement as I practice more often.  Will eventually bring bells back.  Was also good to TGU with the 28 kg today though I did have one shaky rep on my L side in my first round, which was not great.  Really noticed a need to stay much tighter in various stages of the movement as the weight gets heavy.  Need to dial back up my technique with TGUs and really get tight before even thinking about picking up the 32 kg for reps.  I can easily do it but I suspect without sufficiently good technique.  Time to own the 28 kg.

9/23/13 Monday September 23, 2013 (28 kg 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 - Single bell 28 kg complex

Warm up -
GSq 16 kg, 5
DB DL 32 kgs, 5, 5/5 alt hands

3X the following, done in circuits.
28 kg TGU, 1+1 (note did these by cleaning and then pressing OH, going to knee/arm, and back up due to rain and wetness and just not wanting to deal with full TGUs)
28 kg 2H SW, 15 reps
28 kg FSq, 3+3 reps
28 kg 1H SW, 5+5 reps
28 kg C&P, 3+3 reps
28 kg 1H SW, 5+5 reps
24 kg SN, 5+5

The circuits took about 35 minutes to complete including the rests between each movement / round.

8:15am - Complete

Notes -  Wow.  This is what it feels like to be back in the game.  It has been 3 weeks since I had the training accident doing a session of 28 kg complexes.  Took a week to really back off and rest, a week with the 20kg, a week with the 24kg, and felt ready for this.  Lowered the reps in general from last week (squats, 1H SW, presses) but did 3 sets, so this was definitely a good bit of volume still.  Focused on technique, liked everything except I feel like I need practice on my presses to stay tight and not do any lean to the side or back.  Still feel like that is happening on some reps. I was tightening the shit out of my glutes and off hand to stop this and it definitely seemed to help.  Snatches with the 24 were absolutely no problem at all.  Continued to start the snatches with my R as opposed to my L and that seemed to improve technique on the R side.  I also did that a bit with the presses as well to see if that improved the press on the R side.  I think for so long I have been starting all 1 arm lifts with the my L as it is my weaker side, but it has caught up quite a bit to the R and now I need to dial technique on the R better so going to try and even out the starting arm more between sets in the future.

I think next Monday for this session I will mix it up by increasing the reps in each set by going down to just 2 sets from 3, and see how that goes.  Same but different.

9/20/13 Friday September 20, 2013 (SN 20kg 5/5 15 mins)

7:00am - Original Strength, Primal Move drills - 30 minutes

7:30am - 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

7:45am - Training session - Snatch sets of 5/5 on the minute for 15 minutes with the 20 kg

Warm up -
TGU 20kg, 1+1
CL and rack hold marching 20 kg, 10x each leg L/R
G Sq 20 kg, 5
DL 36 kg alt L / R 5, 2X

2H SW 36 kg 2, 3, 5 - 2X

SN the 20 kg 5/5 on the minute for 15 minutes

Total reps in 15 minutes - 75 per arm, 150 total

8:15am - Complete

Notes -  Well to be able to bump up a bell size in one week, keep volume the same without any issues was a real accomplishment.  This was tough near the end but the reps were solid throughout.  Started these sets with my R instead of my L and interestingly it seemed to help. Not sure what it is about snatching vs. other lifts but I am liking starting with the R side and then ending on L.  My R still needs to be improved with the technique as my L technique seems better to me even though that is my weaker side.  Will monitor this but my reps with the R improved today compared with last week and it may be that I was doing them before the L and thus could really concentrate on good technique before any fatigue set in during each set.

Looking to snatch the 24 next week.  Going to go 4/4 top of the minute, 10 or 12 minutes, we'll see.  Definitely drop the volume and see how it goes with the step up in bell size.

On the 2H SW warmup did a 36 bumped up from a 32, no ill effects and I am getting closer and closer to getting back to having a 2H SW dedicated day with heavy bells.  This was the lift I was doing when I had the slip up a couple of weeks ago so I have been just a little gun shy with it.

9/19/13 Thursday September 19, 2013 (TGUs / SL DLs

6:40am - Original Strength and Primal Move - 30 minutes

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

Arm bar 12 kg, 1+1

7:10am - Training session - Focus on TGUs, SL DLs

Warm up -

2X of the following circuit:
24kg, 2+2
Bodyweight SL DL 12 kgs, 5+5

Cool down - IC movement #1 (about 15 each arm)

7:30am - Complete

Notes -  Good day, nothing to write home about.  Some mobility, some solid TGUs, good to get some body weight SL DL practice in, and a few ICs.

9/18/13 Wednesday September 18, 2013 (DB 24 kg complex)

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
12kg armbars - 1 L, 1 R

7:00am - my friend Ross from Colorado arrives to train with me!

7:15am - Training session -DB Sq 24 kgs complex

Warm up -
TGU 24kg, 2X 1+1
GSq 24 kg, 5

DB 24 kgs Complex - 20 minutes timed

Got 8X of the following:
DB CL, 3
DB PR, 3
DB Sq, 3

Finished with 2X of the following for the last sets:
DB CL, 3
DB PR, 2 (had to drop down to 2 presses as I just felt like getting a 3rd rep was going to be too taxing and lead to bad reps; I already had a little lean back on a couple of reps that I did not like)
DB Sq, 2

I was very consistent with my pace - 1 minute of work, 1 minute of rest, all the way to the last set where I took an extra 15-20 seconds of rest.

Finisher -

32 kg 2H SW, 5, 5X

Indian clubs - practiced doing Movement #1 and then Ross showed me Movement #2 - about 15 minutes of practice.  That was helpful.

8:30am - Complete

Notes -  Great session, I have to say this was not easy at all after about the 5th set.  I was huffing and puffing.  I am going to stay at 24s for this workout for several weeks, really want to get this nailed down and feel like I can get all the way through 20 minutes solid with no degradation in form.  Some of my press reps I just did not feel tight enough and was not strict enough with the press, felt like I had  little lean back which I did not like.

Was awesome seeing Ross and hanging out with him.  This is the man that taught me how to use kettlebells.  I am forever in his debt.

9/17/13 Tuesday September 17, 2013 (TGUs)

6:15am - Original Strength and Primal Move - 30 minutes

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

Arm bar 12 kg, 1+1

7:00am - Training session - Focus on TGUs

Warm up -

2X of the following circuit:
24kg, 2+2

7:15am - Complete

Notes -  Didn't get much accomplished today.  Got interrupted by the kids and was tired.  Had intentions of bodyweight deadlights and some IC and didn't get to it.  Not a big deal.