Wednesday, September 10, 2014

9/10/14 Wednesday September 10, 2014 (24kg complex CL/PR/SQ)

5:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:15am - 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, 2+2
Arm bar 16kg with 3 presses, 1/1

6:30am - Training session - 24kg complex CL/PR/SQ

24kg TGU, 1/1
24kg Gsq, 5
24kg 2H SW, 10
24kg SL DL, 5/5

24kg TGU, 1/1
24kg Gsq, 5
24kg 2H SW, 10

24kg complex, CL 2, PR 1, SQ 3, 1/1 (each arm), x 5

10 CL, 5 PR, 15 SQ, each arm

7:00am - Complete

Notes - Woke up earlier today, that was the plan, this is a step in the right direction.  Felt good, and had fun doing a single bell complex, have not done one of those in a long time.  The technique is a lot different with a single bell rather than doubles, it's interesting.  Frankly this felt so easy it was almost a joke, but again, that's the point.  Frequent training, work on quality movement, never to failure, you are just adding and adding to the base of skill and strength.  I love it.