1/22/16 Friday January 22, 2016 (Moving Target Complex DB 24kgs)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 20 minutes

7:15am - 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

7:30am- Training session - Moving Target Complex DB 24kgs

2x:
20kg half TGU, 1/1
32kg GSq, 5

Moving Target Complex

1x of the following (rest after each set):

DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1

16 DB CL / PR /. FSQ

24kg 2H SW, 15

7:55am - Complete

Notes - Pressed for time this morning but moved quickly.  The actual work itself was even easier than last week with the DB 24kgs, again a good sign that things are progressing.  Focused today on squeezing the bells hard to lockout on presses, makes the press feel even stronger, and not losing tension in the glutes.  Easy snatching with the 20kg tomorrow.  Good week.