1/8/15 Thursday January 8, 2015 (16kg TGUs, SL DLs)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - 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, 1/1
Arm bar 16kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 16kg TGU, 16kg SLDLs

16kg TGU to the knee, 2/2
16kg SLDL, 3/3

7:40am - Complete

Notes - Watching the right knee, mainly the quad muscle right above the knee, still a little tight / tender though responding pretty well to soft tissue and other mobility work.  Feeling really good otherwise.