9/16/15 Wednesday September 16, 2015 (2H SW ladder, push-ups)

7:00am - belly breathing, OS resets, lacrosse ball work, glute and ham work  - 40 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 - 2H SW ladder, push-ups

16kg TGU, 1/1

3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5

2H SW ladder superset push-ups:

2x:
28kg 10, 5 push-ups
32kg 10, 5 push-ups
36kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups

up from using 24, 28, 32 kg last week

100 2H SW, 50 push-ups

8:30am - Complete

Notes - Great progression today, using heavier KBs, from last week.  Great combo for this training session in terms of a superset between 2H SW and push-ups.  Body feeling really good.