1/29/16 Friday January 29, 2016 (Moving Target Complex DB 24kgs)

6:05am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 10 minutes

6:15am - 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

6:30am - Break

4:00pm- Training session - Moving Target Complex DB 24kgs

Primal move warmup

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

Moving Target Complex

2x of the following (rest after each set), 5-10 minute rest between sets:

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

32 DB CL / PR /. FSQ

24kg 2H SW, 20

5:00pm - Complete

Notes - Great day.  Up very early, did some primal move and KB warm-up, and headed to work for early meetings.  Planned to get home in the late afternoon and hit the heavy training, which I did.  Got in two sets with the double 24kgs bells and will conclude this 3-week cycle tomorrow with snatching, have not decided if I will use the 24 or stay with the 20kg.  Today, really strong with the press, it felt very easy which is a great sign.  Solid front squats and cleans.  All in all,excellent cycle.