1/4/16 Monday January 4, 2016 (Moving Target Complex DB 20kgs)

9:50am - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 45 minutes (needing a lot of soft tissue work)

10:35am - 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

10:50am- Training session - Moving Target Complex DB 20kgs

2x:
16kg half TGU, 1/1
16kg GSq, 5

Moving Target Complex
2x of the following (rest after each set):

20kg DB CL 1, PR 2, FSQ 1
20kg DB CL 1, PR 3, FSQ 1

20kg DB CL 1, PR 5, FSQ 1

20kg DB CL 1, PR 1, FSQ 2

20kg DB CL 1, PR 1, FSQ 3

20kg DB CL 1, PR 1, FSQ 5

20kg DB CL 2, PR 1, FSQ 1

20kg DB CL 3, PR 1, FSQ 1

20kg DB CL 5, PR 1, FSQ 1

32 DB CL / PR /. FSQ

20kg 2H SW, 10

11:30am - Complete

Notes - Great to get back into doubles work. Felt very strong today.  Had some issues with foot placement (moving feet around too much and not in as coordinated a manner as I would have liked - to wide on some of the squats in particular), depth on some of the cleans in terms of getting the bells into the hole on the descent was not as good as I would like, but not surprising to have a few technique issues as I have not worked with doubles too much at all for months.  The good points were feeling strong on the presses, getting a good root into the ground and a very solid base to press from, and the front squats felt very strong.