1/2/2013 Wednesday January 2, 2013

6:15am - Joint mobility drills - 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

7:00am - Training session - Focus on TGUs, but warm up with Windmills to get feel

Warm up -
The following was done in combination for 2X:
Tall kneeling 1H press with 20 kg, 5 each arm - significant emphasis on firing lats and slow negatives
Windmills with 16 kg, 3

TGUs (all done with each arm back to back with no rest between arms):

20 kg, 2
24 kg, 1
28 kg, 1

7:30am - Complete

Notes - Noticeable fatigue on TGUs given new warm up to incorporate tall kneeling presses and windmills.  Increased emphasis on technique on TGUs versus adding reps given the fatigue factor.