3/6/15 Friday March 6, 2015 (KB aerobics, 24kg, CL/PR/SQ/SN, 20 mins)

7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:00am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:15am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins

2x:

24kg TGU, 1/1
24kg GSq, 3

24kg 2H SW, 10

KB aerobics - 24kg bell, CL/PR/SQ/SN, 20 minutes

16 sets total each arm (cleaning from the ground to start each arm in each set)

24kg 2H SW, 20

24 kg DB farmer carry, 1 minute, 1/1

8:50am - Complete

Notes - Great day.  Decided to step it up and only use the 24kg bell this week, whereas I alternated sets with the 20kg bell the last couple of weeks.  Felt great.  Really turned a corner on mobility this week and I couldn't be happier about it.  Great stuff.  Looking forward to some body weight training this weekend.