11/20/15 Friday November 20, 2015 (TGU ladder, 20kg KB aerobics)

7:10am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

7:40am - 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 16kg, 1+1, x 2

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

7:55am- Training session - TGU ladder, 20kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1
28kg TGU to windmill, 1/1

20kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

ended up doing 9 sets for each arm - 27/27/27 CL/PR/FSQ per arm

1H SW 20kg, 10/10

8:30am - Finish

Notes - Great session, feeling awesome.  One of my favorite training templates is KB aerobics (ok maybe with snatches thrown in, even better).  This was great.  How about 28kg TGUs!!  Felt great.  Really good stuff happening with my overhead position.  L shoulder and arm were fatiguing at the end of the KB aerobics, but maintained form.  Decent amount of overhead work this week, not surprised.