7/15/16 Saturday July 15, 2016 (KB circuit)

1:45pm - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

2:15pm - 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

2:30pm- Training session - KB circuit

2x:
12kg BU TGU, 1/1
12kg BU Windmill, 1/1

24kg 2H SW, 10
32kg 2H SW, 10

Circuit, 3x:

32kg TGU, 1/1
32kg 1H SW, 5/5
32kg CL&PR, 3/3
32kg 1H SW, 5/5
48kg GSq, 3
32kg 1H SW, 5/5
24kg SN, 10/10

Good volume here overall

24kg 2H SW, 10

3:15pm - Complete

Notes - Solid day, did this in the afternoon, it was quite hot outside, I was sweating a ton (did this out in the sun, because of the get-ups, kind of wish I had done this under the canopy but oh well.  Had to take breaks, this was pretty tough in terms of the conditioning element.  Real solid movements overall though I am not particularly comfortable doing goblet squats with the 48kg.  Getting that bell off the ground is difficult.  Overall though, felt very good, very pleased, lot of time with the 32kg.  Really noticing body composition changes lately.  Traps have just absolutely blown up, insane.  That's been a real nice side benefit without really focusing on that, just really trying to hone in on the training.  I think I have really noticed once I passed that threshold to be using the 32kg all the time for a lot of stuff, things really started to accelerate with the muscle growth.