1/9/15 Friday January 9, 2015 (24kgs complex for time DB CL, DB FSQ)

8:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

9:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am - 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, 4 DB CL, 4 DB FSQ, as many sets as possible, 20 minutes

12 sets, plus 2 DB CL, 2 DB FSQ to end

Totals 50 DB FSQ, 50 DB SW (up from 3/3 x 15, 45/45 total last week)

24kg 2H SW, 10, x 2

10:00am - Complete

Notes - Damn, a lot of things to really like this morning.  First, my R knee / quad has been responding to soft tissue and mobility work which is good.  Second, my overhead position on the TGUs in the warm up felt the best it has in some time.  I mean really good.  This probably would have been a great press day but regardless it is good thing. Arm bars and other work, just trying to really improve that overhead position, get the elbows straight.  Really pleased as I need that better thoracic mobility as I move forward to try and take things to the next level.  On the main work today, felt very strong, knee no issue.  Good cleans, I was definitely giving it all I had with the grunts coming out of the hole on the last couple of reps in the last couple of sets on the squats.  Awesome stuff.  My legs are getting bigger, I can feel it with my gait and clothes.  Cool.