2/19/16 Friday February 19, 2016 (20 / 24kg KB aerobics)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 15 minutes

6:30am - 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

At FUELHouse gym

7:00am- Training session - KB aerobics 20 / 24kg 20 mins

25 minute warm up with Molly's class

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

KB aerobics 20 / 24 kg 20 minutes

20kg 1H SW 3, SN 3, PR 3, FSQ 3, set down, switch hands - 1 set
then 24kg bell, same thing

Did 4 sets with the 20kg and 3 sets with the 24kg in 20 mins (it was a real challenge, long week, I was seriously gassed)

24kg 2H SW, 10, x 3

8:00am - Complete

Notes - Writing this on Monday after spending the weekend in San Francisco with friends, which was simply outstanding.  Training on Friday was tough and to some degree it was about suriving the 20 minutes. Presses with the 24kg felt heavy frankly.  I had been battling a cold, had already done 3 solid training sessions in 4 days during the week including pressing the 28kg the day before for reps and sets.  I did not have a lot in the tank.  The difference between the 20kg and the 24kg bell was striking.  With that said, I did notice that the snatches with the 24kg felt really good.  Overhead position generally very good these days.