1/13/16 Wednesday January 13, 2016 (2H 1H SW 24kg, 24 mins)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

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

8:45am- Training session - 2H 1H 24kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 24kg, 5 into 1H SW, 5

120 2H SW, 60/60 1H SW L/R

9:20am - Complete

Notes - Good session.  Felt good today.  I have an appt with Kinetics this evening and a deep tissue massage tomorrow afternoon, so trying to get in some soft tissue work which will be good.