12/17/14 Wednesday December 17, 2014 (TGUs, 2H SW ladder)

7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:15am - 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 16 kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

8:30am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1

32kg SL DL,
32kg TGU, 1/1

5x:

2H SW 40kg, 10
2H SW 44kg, 10
2H SW 48kg, 10

150 swings

2H carries
40kg
44kg
48kg

9:10am - Complete

Notes - Very good day.  Pretty heavy workload with the swings, for sure, but pretty powerful all around.  I am pleased with how my body is feeling this week.  I am not overtrained, doing about just the right amount of work I think.