6/13/16 Monday June 13, 2016 (TGUs, 2H SW ladder)

7:00am - belly breathing, lacrosse ball, Primal Move practice - 40 minutes

7:40am - 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

7:55am- Training session - TGUs, 2H SW ladder

24kg TGU to kneeling position, 1/1
16kg TK behind the back hold
28kg TGU to kneeling position, 1/1
16kg TK behind the back hold

32kg TGU to kneeling position, 1/1
16kg TK behind the back hold

24kg 2H SW, 10

28kg 2H SW, 10

32kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

36kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

40kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

44kg 2H SW, 5

24kg 2H SW, 10

28kg 2H SW, 10

48kg 2H SW, 5

125 2H SW

8:30am - Complete

Notes - Pretty much a punch-the-clock workout here.  All the parts working, feeling good.  I did take extra time to mobilize, some soft tissue work this morning, including using the KB handle of a 24kg to try and roll out my abductors.