1/30/16 Saturday January 30, 2016 (24kg SN breathing ladder)

2:45pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

3:15pm - 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

3:30pm- Training session - 24kg SN breath ladder

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

Head to Greenlake

Stretch overhead on pullup rings

24kg 2H SW, 10

24kg SN breath ladder (up from 20kg)

SN 1/1, 1 breath

SN 2/2, 2 breath

SN 3/3, 3 breath

SN 4/4, 4 breath

SN 5/5, 5 breath

SN 6/6, 6 breath

SN 7/7, 7 breath

SN 8/8, 8 breath

SN 9/9, 9 breath

SN 10/10, 10 breath (tough, very tough, absolutely gassed at the end)

50/50 24kg SN

24kg 2H SW, 20

4:15pm - Complete

45 minute walk around Greenlake

5:00pm Finish

Notes - This was good stuff.  I went into this thinking I was going to go up to 9/9 and stop, and not try to do the 10/10 final set given that I had jumped up to the 24kg from the 20kg, this is the end of the cycle etc. but once I was in it I decided fuck it and went for it.  That was definitely a challenge, but glad I pushed myself, I stayed safe.  I have a deep tissue massage tomorrow, great timing, backoff week next week.  Main thing I want to address is a tight R biceps tendon, tricep is involved, which is putting some pressure on my elbow.  The bicep and tricep are responding very well to lacrosse ball work and I think a massage will be very good.  Pushed it hard during this cycle, made some really nice gains and moving in a positive direction.