1/16/16 Saturday January 16, 2016 (20kg SN breathing ladder)

8:25am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

8:55am - 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)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:10am- Training session - 20kg SN breath ladder

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

20kg SN breath ladder

20kg SN 1/1, 1 breath
20kg SN 2/2, 2 breath
20kg SN 3/3, 3 breath

20kg SN 4/4, 4 breath

20kg SN 5/5, 5 breath

20kg SN 6/6, 6 breath

20kg SN 7/7, 7 breath

20kg SN 8/8, 8 breath

20kg SN 9/9, 9 breath

20kg SN 10/10, 10 breath

50/50 20kg SN

20kg 2H SW, 20

9:35am - Complete

Notes - Very nice.  Work up early, got this done before making breakfast for the kids and taking them to their karate class.  Nice and efficient training session.  Snatching felt great.  Just the right amount of volume spread out over 4 training days per week this cycle.  Good stuff.