4/11/16 Monday April 11, 2016 (20kg KB aerobics, 14kgs DB SN)

In New York City for work

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

7:45am - Break

24hr fitness on 53rd and Lex

7:45pm - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 16kg, 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

8:00pm- Training session - 20kg KB aerobics, 14kgs DB SN

2x:
Hip flexor stretch
20kg TGU with bridge, 1/1
20kg GSq, 5

20kg 2H SW, 10

20 minutes - KB aerobics
20kg 1H SW 5, SN 5, FSQ 5, set down, switch hands - 1 set

8 sets

14kg DB SN, 8, x 2 (that was fun)

Crawling

8:45pm - Complete

Notes - Training in NYC, found a 24hr fitness close by.  Would you believe the heaviest bell was just 20kg?  Wow. I do not miss the big box gyms.  How terrible they are.  I grabbed a couple of KBs and just found a quiet corner where I proceeded to work up a total sweat doing KB aerobics.  Man, the KB is an amazing tool.  Just so, so, so grateful that I was taught KBs by Ross Meyer and then Kevin has taken it to the next level.  I threw in some DB snatches at the end for fun when I found matching 14kg bells.  Pretty light rankly but even so those are tough and your heart rate starts going up immediately.  All in all, that felt really great and it was nice to work out some of the malaise of traveling, time zone changes, etc.