12/11/15 Friday December 11, 2015 (TGU ladder, 24kg KB aerobics)

6:10am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

6:40am - 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

6:55am- Training session - TGU ladder, 24kg 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

24kg KB aerobics, CL 3, PR 3, FSQ 3, set down, switch hands, keep going

20 minutes

ended up doing I think 7, possibly 8 sets for each arm

2H SW 24kg, 10, x 2

7:25am - Finish

Notes - This was a great training session.  A good challenge with reps of 3 for each set, this was up from 2 last week.  I really like the KB aerobic work, it's a real chance to get in a groove and practice these movements.