12/8/14 Monday December 8, 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 extremely quickly - better density than the last couple of weeks.  Probably about 10 mins total

1H SW 32kg, 6/6, x 5

60 1H SW (up from 50 last week)

8:20am - Complete

Notes - Compressed for time today but it was all good.  Unfortunately definitely tight on the R lat, armpit, pec which is the trouble spot lately.  Did some mobility work last night, again this morning, trying to open that up.  Felt good once I got warmed up and no issues whatsoever during the training session.  I was very pressed for time and this was an intense, short session.  Just got the work done but with good technique.  Squats felt the best, I noticed during my goblets that I had great depth today.  That was cool and this is a strength of mine. I think I may focus on double front squats for the next cycle, vs. overhead work focus, and use that as an opportunity to work on strength from the legs up.  Perhaps cycling in some double 28kg work - to discuss with Kevin.  1H SW with the 32kg was very strong today, felt great, reps of 6/6, honestly was pretty easy.  Nice.