6/17/16 Friday June 17, 2016 (24kg moving target complex)

7:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

8:15am - 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

8:30am- Training session - 24kg moving target complex
2x:
24kg TGU, windmill 3/3
16kg TK behind the back neck stretch
24kg GSq, 5

3x:
24kg 3 1H SW, 1 SN, 1 PR, 1 FSQ
24kg 1 1H SW, 3 SN, 1 PR, 1 FSQ

24kg 1 1H SW, 1 SN, 3 PR, 1 FSQ

24kg 1 1H SW, 1 SN, 1 PR, 3 FSQ

set bell down

switch hands and do it again

That was a bitch.

24kg 2H SW, 20

9:00am - Complete

Notes - Man that conditioning session was HARD.  Not the type of training I have been doing lately.  Best thing is that last night I spent a lot of time blasting my abductors with the KB to loosen then up, which really helped.  They got very tight after pressing and squatting Wed.  I went with a wide stance on the ballistics today, really felt good, back opening up, hips, abductors.  Great sign.  Headed to Spokane for the weekend, bringing my 16 and 24kg, going to get a little bit of work in and some R&R with the kids for Father's Day weekend.