12/10/14 Wednesday December 10, 2014 (TGUs, 2H SW ladder)

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

8:00am - 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, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

15 minute break for work

8:30am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1

32kg SL DL,
32kg TGU, 1/1

5x:

2H SW 36kg, 10
2H SW 40kg, 10
2H SW 44kg, 10

150 swings

Suitcase carries
44kg, 1/1
40kg, 1/1
36kg, 1/1

9:00am - Complete

Notes - Uh - NICE.  Slept in longer than I wanted today, but I was damn tired going to bed - long day of work.  Got warmed up, felt very good today.  Nailed some 32kg TGUs, felt very good.  They were hard, but this is progress.  When the weight gets heavy, it certainly calls you to attention.  I was focused, and these were solid.  I stopped with 2 reps but I will keep adding a rep here and there slowly.  The 2H SW was powerful today.  Something is going right because the 36kg felt like a 24kg.  Seriously - very interesting to have that 79 lb bell in your hands and it feels like a 53 lb bell.  Things have improved since SFG - I am waiting out the bell better on the descent into the hole, and that thing is really springing out, with a lot of float. When doing the 44kg I was kind of laughing at the end because I realized that at the top of each swing, the bell felt weightless - like it was not even there.  97 lbs.  I think this is how swings are supposed to feel.  Tension, relaxation, tension, relaxation.  I love these heavy swing training sessions.