11/13/14 Thursday November 13, 2014 (mobility, KB warm up, TGU, SLDL)

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

8:00am - Break

11:50am - 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 and rotations, 1/1

12:05pm - Training session - 16kg TGU, SLDL

2x

16kg TGU, 1/1
16kg SLDL, 3/3

12:20pm - Complete

Notes - My daughter stayed home from school sick and we got to spend some time together.  Did a little mobility and a few TGUs and SLDLs.  Dropped her off and then headed to Vancouver BC in the late afternoon for SFG1.