3/15/2013 Friday March 15, 2013 (DB CL, DB SQ, DB SW)

6:00am - Joint mobility drills - 30 minutes

6:30am - 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

6:45am - Training session - Doing a complex, DB CL, DB SQ, DB SW using 16s, 20s, 24s

Warm up -

GSq, 24kg , 5 (2X)
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

2X in sequence, 90 total reps, 30 of each movement:

DB CL, 16s, 5
DB SQ, 16s, 5
DB SW, 16s, 5


DB CL, 20s, 5
DB SQ, 20s, 5
DB SW, 20s, 5



DB CL, 24s, 5
DB SQ, 24s, 5
DB SW, 24s, 5


Finisher -
2H SW with 32 kg, 10 x 1 set

7:15am - Complete

Notes -
Pretty pressed for time but this worked out well.  A very quick session and the movements and weights felt good.