10/23/14 Thursday October 23, 2014 (mobility, KB warm up, TGU, SLDL)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - 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

7:45 - break

8:45am - Training session - 24kg TGU, SLDL

2X:

24kg TGU, 1/1
24kg SLDL, 3/3

9:00am - Complete

Notes - Writing this Friday morning.  Pretty good day.  Slept in a little too much, did some mobiilty work, took the kids to school, had time to come back and do a few TGUs and SLDLs with the 24kg which felt good.  Am definitely a bit worn down.