12/15/14 Monday December 15, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:00am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Did this pretty quickly - 12 mins total.

1H SW 32kg, 7/7, x 5

70 1H SW (up from 60 last week)

8:30am - Complete

Notes - Awesome.  Felt great today.  Good warm up, very strong on the complex movements, very strong and had a ton left in the tank - this was not taxing.  The 7/7 1H SW with the 32kg were the best yet - I easily could have gone 8/8 or 9/9, maybe even up to 10/10 without undue effort.  This is excellent as I can really see the progress in this cycle.  I am very pleased.  Looking forward to some mobility work tomorrow and trying a few of the additional things that Kevin taught me last week.