7/11/14 Friday July 11, 2014 (DB 24kg FSQ, 1H SW)

6:45 am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

7:15am - 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 12kg with 3 presses, 1/1

7:30am - Training session - 24kg DB FSQ, 1H SW

24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1
24kg GSq, 5
16kg BU SQ, 3/3
20kg BU SQ, 2/2
24kg BU SQ, 1/1
24kg Hike/Swing/Park, 5

5x:
DB 24kgs FSQ, 5

25 reps

1H SW practice:

5x:
24kg, 10/10

100 1H SW

DB 24kg farmer's walk carries, 1 minute, 1/1
32kg waiter's walk carries, 1 minute, 1/1
28kg waiter's walk carries, 1 minute, 1/1

8:10am - Complete

Notes - Great, great day.  Woke up feeling refreshed, good mobility warm up, and felt absolutely outstanding during the working session.  Squats were deep, very strong, very good power out of the hole and a finish at the top.  1H SW, very strong, powerful.  Loved working through this session today.  Looking forward to doing some S&S next week, going to do one day with the 28kg but mainly stay with the 24kg.  Running stairs and pull-ups/push-ups at some point during the weekend.