9/23/14 Tuesday September 23, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

6:55am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses, 1/1

7:10am - Training session - 24/28/32kg SW ladders

2H SW:
24kg, 10
28kg, 10
32kg, 10

x3

1H SW:
24kg, 10/10
28kg, 7/7 (up from 6/6)
32kg, 5/5 (up from 4/4)

x3

90 2H SW, 66/66 1H SW

7:30am - Complete

Notes - Good stuff today.  Was really tired, feeling the effects of the previous day's hard training.  However once I got warmed up, the swings felt great.  Did quite a bit of hand care yesterday evening and need to keep up on this.  Lots of volume these days.