1/14/15 Wednesday January 14, 2015 (DB SW, FSQ 24kgs Complex for time - PR))

6:25am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:55am - 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, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:10am - Training session - DB FSQ, DB SW 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

DB SW, DB FSQ, 24kgs complex, 5 DB SW, 5 DB FSQ as many sets as possible, 20 minutes

11 sets

Totals 55 DB SW, 55 DB FSQ (up from 4/4 x 12, 48 / 48 total last week) (PR)

24kg 2H SW, 10, x 2

7:50am - Complete

Notes - This was outstanding today.  I switched up the order this week to start the complex with DB SW instead of DB FSQ, and the transition from a DB SW into the rack to start a squat was much better than the alternative that I did the last two weeks.  This was a tip from Kevin and I am glad I took it.  R knee was good.  I was breathing heavy at the end of this, getting up to 55/55 in 20 minutes was an absolute PR but I did this with good technique, good pace, and am really pleased.  Loving this cycle and will keep eating everything in site and see if I can keep putting on some muscle, which I can tell I have been simply by how my clothes are fitting (glutes primarily).