1/1/16 Friday January 1, 2016 (TGU ladder, 20kg KB aerobics)

8:15am - belly breathing, Primal Move practice, lacrosse ball release   - 30 minutes

8:45am - 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)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:00am- Training session - TGU ladder, 20kg KB aerobics

16kg TGU to windmill, 1/1
20kg TGU to windmill, 1/1
24kg TGU to windmill, 1/1

20kg KB aerobics, CL 3, PR 3, FSQ 3, SN 3, set down, switch hands, keep going

20 minutes

ended up doing 6 full sets per arm, then 2 more sets of CL 3 / PR 3 / FSQ 3 (dropped the SN 3)

so that's 24 CL / PR / FSQ and 18 SN per arm in 20 mins

2H SW 20kg, 5

9:30am - Finish

Notes - Nice training session and a great way to start 2016!  Feeling good.  Snatches were tougher than I expected, the bell gets heavier after you have cleaned, pressed, and front squatted before trying to snatch.  Good stuff here though and just what the doctor ordered.