12/19/14 Friday December 19, 2014 (1H PR 28kg, DB SW 24kg)

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 - 1H PR 28kg, DB SW 24kg

24kg TGU, 1/1

16kg BUP, 1/1

24kg BU CL, 1/1
24kg TGU, 1/1
16kg BUP, 1/1
12kg tempo press, 5/5

1H Press Ladders 28kg

28kg, 1, 2, 3, x 5 each arm  (PR)

30 presses each arm

DB SW 24kg, 10, x 4

8:45am - Complete

Notes - Just awesome stuff.  My overhead position is feeling really good, very strong, significantly less tension and tightness on the R side.  Very pleased.  The arm bar and other work is opening things up.  These presses today were VERY strong.  I absolutely owned the 28kg for 5 sets of 1, 2, 3 - this is a PR.  I am very pleased about the 1H pressing improvement during this cycle.  Great stuff going into a Christmas week where I will be vacationing in South Dakota with my kids.  Will be bodyweight work mostly I anticipate as I probably won't have access to KBs, maybe a little barbell work but I don't plan on going too hard - mostly resting, mobility, some pull-ups and push-up variations, probably some pistol squats on a GTG basis.