12/5/14 Friday December 5, 2014 (1H PR 28kg, DB SW 24kg)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - 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 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 1H PR 28kg, DB SW 24kg

16kg TGU, 2/2

16kg BUP, 1/1

24kg BU CL, 1/1

1H Press Ladders 28kg

28kg, 1, 2, 3, x 4 each arm (up from 3 sets last week)

24 presses each arm

DB SW 24kg, 10, x 3

8:00am - Complete

Notes - Excellent day.  Didn't sleep a ton but really felt good.  Warmed up quick and did quick work, very focused.  Solid presses, nailed 4 sets with good technique, no reps even close to failure.  This is excellent.  Finished with powerful double swings.  Great way to end the week.