12/22/14 Monday December 22, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:10am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:40am - 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

7:55am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg TGU, 1/1 to the knee

2H SW 24kg, 10

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

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 VERY quickly - 10-11 mins total.

1H SW 32kg, 8/8, x 5

80 1H SW (up from 70 last week)

8:25am - Complete

Notes - Writing this on Sunday the 28th after getting back from vacation in South Dakota from Tuesday the 23rd to today.  This was a good final training session before going on vacation.  I remember being surprised at how light the bells felt on all movements, and including the 1H SW with the 32kg, which was very strong.  Just great stuff all around.  Adding in some BUP and the tempo presses to warm up for pressing really feels good.