1/2/16 Saturday January 2, 2016 (20kg 1H SW, DB 20kgs FSQ)

Did this work on Saturday afternoon at home and Greenlake

2:45pm - belly breathing, Primal Move practice, lacrosse ball release   - 45 minutes (extra work on the lacrosse ball)

3:30pm - 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

3:45pm- Training session - 20kg 1H SW, DB 20kg FSQ

2x:
16kg TGU to windmill, 1/1
16kg GSq, 5

Head to Greenlake

Stretch out shoulders on the pull-up bars

5x:
20kg 1H SW, 5/5
DB 20kg FSQ, 5

4:15pm - Finish

40 minute walk

Notes - This was a great training session.  Had several hours to myself and given the light week of travel / rest with back off training, I felt like doing a bit of work but nothing taxing.  Just the perfect amount of load, and then finished with a very brisk walk in 39 degree weather at the lake as the sun was coming down.  I really noticed how well my gait was when walking, very smooth, very strong, significant glute contraction as well.  This is a big deal.  I can really tell that training has been very on point because I am moving well AND getting stronger, been adding size too.  The focus on the hip hinge, lots of swings, snatches is really good for me.  The emphasis on building from the bottom up (legs feed the wolf) is really key for me.  I have to continue to manage overhead volume because then I go too heavy or too much frequency on overhead without even balance for the base, things get off. In any event this was a great day.