2/11/15 Wednesday February 11, 2015 (S&S 24kg)

7:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

8:05am - 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

8:20am -Training session - S&S 24kg

24kg TGU, 1/1 to the knee

24kg GSq, 5

24kg 2H SW, 10

24kg 1H SW, 10/10, x 5, 100 swings in 5 minutes

24kg TGU, 1/1, x 5, 10 TGUs in 10 minutes

DB 24kgs farmer carry, 1 minute

8:50am - Complete

Notes - Good day.  This felt easier and better than Monday.  Swings were crisp, getups smooth, overhead position on the getups was very good.  I am pleased.  Had an extremely long day at work yesterday, like 15 hrs, but slept ok and am feeling fine.  Need some good sleep tonight.