1/7/16 Thursday January 7, 2016 (16kg TGUs, 16kg SLDLs)

7:15am - belly breathing, Primal Move practice, lacrosse ball release - 30 minutes

7:45am - Break

3:00pm- 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

quadruped shoulder rotations against the wall

3:15pm- Training session - 16kg TGUs, 16kg SLDLs

2x:
16kg TGUs, 1/1
16kg SLDL, 5/5

3:25pm - Complete

Notes -  Spent most of the day painting a hallway and the laundry room, looks outstanding, really happy with the work.  Did some mobility work to start the day and then during a break near the end of painting, did some very light KB work as a diversion and to stretch out a bit.  Feeling very good all around.