5/1/15 Friday May 1, 2015 (DB 24kgs FSQ, 24kg SN)

6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 12kg, 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

6:45am- Training session - DB 24kgs FSQ, 24kg 2N, 20 mins

hanging from balcony

20kg TGU with high bridges x 2/2, x 2

20kg BU SQ x 2/2
20kg snatch holding, walking overhead 1 min, switch hands
20kg BU SQ x 2/2
24kg SN, 2/2

DB 24kgs FSQ, 6, 24kg SN, 8/8 -20 minutes

6 ladder sets completed

36 DB FSQ, 96 snatches (48/48)

DB 24kgs farmer carry, 1 minute, switch hands

hanging from balcony

7:15am - Complete

Notes - This was truly outstanding.  What a badass training day.  Up early, felt very energized even though I didn't sleep a ton.  I was excited to try this training session, combining squatting with snatching.  I was under control the whole 20 minutes, though this was challenging.  I was sweating which I don't normally get too much of with KB training.  Focused on power every rep, great technique, never rushing.  Really excited about seeing this kind of progress / results.

4/30/15 Thursday April 30, 2015 (24kg TGUs, SLDLs)

6:35am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:05am - 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

7:20am- Training session - 24kg TGU, 24kg GSq

24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3
24kg TGU with hip bridges x 2, 1/1
24kg SLDLs, 3/3

7:30am - Complete

Notes -   Feeling good and solid today.  Had been feeling a little under weather and good to see it turning around.