7/18/14 Friday July 18, 2014 (24kg GSq, 2H SW complex)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling), some OS resets - 30 minutes

7:45am - 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

8:00am - Training session - 24kg GSq, 2H SW complex

16kg TGU, 1/1
20kg TGU, 1/1
24kg, TGU, 1/1

24kg GSq, 10
24kg 2H SW, 10
24kg GSq, 9
24kg 2H SW, 99
......
All the way down to

24kg GSq, 1
24kg 2H SW, 1

55 reps of GSq, and 2H SW

8:20am - Complete

Notes - Good stuff.  Little Friday session design by Kevin to bridge until the next cycle starting Monday.  Tougher conditioning than expected.  I liked it.