2/9/15 Monday February 9, 2015 (S&S 24kg)

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

8:00am - 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

8:15am -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

8:45am - Complete

Notes - Got this done, it was easy, hadn't done an S&S session in some time.  Did wake up feeling tired.  Worked all day yesterday and am a bit worn down from a lot of intense commitments at work.  This back off week is coming at the right time.  Writing this in the afternoon, I am definitely tight after this session.  I notice that happens sometimes with 1H SW, given the asymmetrical nature, sometimes I tighten up on the R side which has happened.  I also have not been doing any 1H SW for 6 weeks, nor have I done more than 1-2 reps of TGUs in any one session.  So could also be the body just reacting to that movement too. Need to get some good rest tonight, get stretched out etc.