2/17/15 Tuesday February 17, 2015 (24kg TGUs, 2H SW)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 15 minutes

7:15:am - 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

1/2 Kneeling Windmill stretch, 5/5

Arm bar 12 kg, 1+1
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 24kg TGU, 24kg SH SW

1/2 Kneeling Windmill, 16kg, 5/5
1/2 Knelling Bent Press, 16kg, 5/5

24kg TGU to the knee, 1/1
24kg 2H SW, 10, x 3

7:40am - Complete

Notes - Shoulders tight today, got really tight late in the day and tried to stretch out before bed.  Lots of new movements, I need to progress slowly and not overdue anything.  I probably didn't need to do as much on this off day as I did, that is a lesson and will just do mobility and very light KB work for the Thursday recovery day this week.  I think one of the big reasons my last 6-week cycle was so successful is that I really got recovered in between sessions.