2/20/15 Friday February 20, 2015 (KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins)

6:20am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:50am - 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

7:05am - Training session - KB aerobics, 24kg/20kg, CL/PR/SQ/SN, 20 mins

24kg TGU, 1/1
24kg GSq, 3
24kg 2H SW, 10, x 2

KB aerobics - 24kg, 20kg bell, alternating sets, CL/PR/SQ/SN, 20 minutes

16 sets total each arm (8 sets 24kg, 8 sets 20kg alternating between each bell at an even pace, cleaning from the ground to start each arm in each set)

24 kg / 20 kgs DB farmer carry, 1 minute, x 2 (switch sides)

7:40am - Complete

Notes - This was good stuff, I enjoyed this today.  Still a bit sore and tight from that snatching the 28kg on Wed, but got warmed up, was moving better, and felt good to go.  I like this "KB aerobics" training set a lot and look forward to more of this in the future, would like to even consider doing this as a harder training session with the 24kg, then later, the 28kg.  But the point for today was to not overload the weight but use this to mobilize, work on technique, and just keep a steady pace for 20 mins with no undue rest. By the end I was sweating and feeling good.  Snatching out of the rack position from a SQ is somewhat tough but it forced me to try and get the bell back into the hole and really drive out with the hips.  Snatching the 20kg today felt like a joke compared to the 28kg on Wed:)