12/4/15 Friday December 4, 2015 (TGU ladder, 24kg KB aerobics)

7:25am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

7:55am - 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

8:10am- 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 2, PR 2, FSQ 2, set down, switch hands, keep going

20 minutes

ended up doing 10 or 11 sets for each arm but didn't count

2H SW 24kg, 15

8:45am - Finish

Notes - Very good day today, this felt fantastic, great working with the 24kg bell.

12/3/15 Thursday December 3, 2015 (20kg TGUs, DB 16kg SLDLs)

7:15am - belly breathing, Primal Move practice, lacrosse ball release  - 25 minutes

7:40am - Break

8:30am - 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)

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

8:45am- Training session - 20kg TGUs, DB 16kg SLDLs

2x
20kg TGUs, 1/1
DB 16kg SLDL, 3/3

9:00am - Complete

Notes - Feeling good.