10/9/14 Thursday October 9, 2014 (mobility, KB warm up, TGU, SLDL)

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

7:00am - 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

7:15am - Training session - 24kg TGU, SLDL

24kg TGU, 1/1

24kg SLDL, 5/5

7:30am - Complete

Notes - Feeling good, a quick bit of mobility work and a little time with the 24kg.