4/27/15 Monday April 27, 2015 (Simple and Sinister Ladder)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 40 minutes

7:00am - 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

7:15am- Training session - Simple and Sinister Ladder

2H SW 24kg, 10

1Hand Swings(no time pressure)
24kg x 10/10
28kg x 10/10
32kg x 10/10
28kg x 10/10
24kg x 10/10

TGU(no time pressure)
24kg x 1/1
28kg x 1/1
32kg x 1/1
28kg x 1/1
24kg x 1/1

7:45am - Complete

Notes -   All things being equal this was good.  An absolutely terrible night's sleep.  Both of my kids had issues sleeping and it definitely impacted how I was feeling this morning.  Oh well not much you can do sometimes.  The S&S work acts like a bit of a tonic though and this was perfect timing.  The OH position felt pretty good on both arms, which is encouraging.  All movements were strong though I could sense fatigue set in due to the lack of sleep.  Feeling a bit worn down, and not fully recovered still from a big night in Spokane last Thursday.  Just have not really had a proper night's sleep in 4 nights and it is catching up to me.  Need to start turning that around tonight.