9/16/14 Tuesday September 16, 2014 (24/28/32kg SW ladders)

6:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:45am - 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 16kg with 3 presses, 1/1

kids woke up, 10 minute break

7:10am - Training session - 24/28/32kg SW ladders

2H SW:
24kg, 10
28kg, 10
32kg, 10

x3

1H SW:
24kg, 10/10
28kg, 6/6
32kg, 4/4

x3

90 2H SW, 60/60 1H SW

7:30am - Complete

Notes - Good day today.  Been noticing more and more that I don't need as long of a warm up, this is a great trend that I hope to just keep rolling.  The swings were more challenging than I anticipated today, due to grip.  Grip was a little worn out from the complexes yesterday, and I need to do a little bit of handcare as well.  Focused on throwing the bell out away from my body to minimize any fishtail at the top of the swing, which I think I was pretty successful at.  32kg 1H SW is no joke.  Have not done those in awhile.  Hand transfers with a 32kg require utmost concentration.  Looking forward to mobility and a walk around the lake tomorrow morning on an active recovery day.