1/14/16 Thursday January 14, 2016 (16kg TGUs, 16kg SLDLs)

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

Arm bar 16kg, 1+1, x 2

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

quadruped shoulder rotations against the wall

9;00am- Training session - 24kg TGUs, 24kg SLDLs

2x:
16kg TGUs, 1/1
16kg SLDL, 5/5

9:10am - Complete

Notes - Feeling good today.  Easy stuff.  Kinetics appt yesterday evening was very good, I am moving very well, this is exciting. Got a deep tissue massage this afternoon as well.  Good soft tissue and recovery balancing out the training time.