2/13/16 Saturday February 13, 2016 (20kg KB aerobics)

12:30pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

1:00pm - 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

1:15pm- Training session - KB aerobics 20kg 20 mins

2x:
20kg half TGU, 1/1
48kg DL, 5

Break

2:15 - Resume

KB aerobics 20kg 20 minutes

20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set

Did 9 total sets in 20 mins

27 1H SW / SN / PR / FSQ each arm

20kg 2H SW, 15

2:45pm - Complete

45 minute walk at Greenlake

Notes - Very good training session.  Felt strong, recovery has been good the last couple of days.  In particular some lacrosse ball work and mobility work for my biceps, elbows, etc. particularly R side I believe has been helping. Writing this on Sunday, feeling good today, and I have a deep tissue massage scheduled as well for this evening.  I felt like I needed that as this week will be a compressed training schedule, getting in 4 training sessions M/Tu/Th/Fri as I have a trip to SF planned with friends for the weekend.   I need to be very focused this week on getting decent sleep so I can accomplish what I need to under the compressed schedule.