1/30/15 Friday January 30, 2015 (24kgs complex for time DB CL, DB FSQ - PR)

6:30am - in Spokane, Original Strength (rolling, cross lateral, rocking, neck nods, crawling)

7:00am - Break

Back in Seattle

4:55pm - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

5:10pm - 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

5:25pm - Training session - DB CL, DB FSQ 24kgs complex, 20 minutes

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

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

13 sets

Totals 65 DB CL, 65 DB FSQ (up from 4/4 x 13, 52/52 total last week - PR)

24kg 2H SW, 10, x 2

5:55pm - Complete

Notes - Absolutely freaking crushed it today.  It probably did have something to do with getting this training done late evening, which is highly unusual, but that was the plan - get back from Spokane in the afternoon and get this done before picking up my kids.  I probably am stronger at that time of the day but will always be an early-morning training guy:)  In any event, 13 sets of 5/5, man, that was pretty cool.  A true PR and a an extremely strong one.  Grip strength is making massive gains with all of the time under tension, double bells, etc.  On the squats, really pulling down into the hole and pushing out, thinking up with through the traps.  Great stuff, really pleased.  Time for some recovery.