This is the video that got me hooked on Indian clubs about 5 years ago, using the clubs is the best thing I've ever done for my shoulders.
Variety day
Warmup
10 minutes Indian club swinging
Commando rocking
FTW squats
Butterfly hip flows
Training
Turkish get ups (TGU's)
16kg 1R, 1L, 20kg 1R,1L 24kg 1R, 1L, 28kg 1R, 1L, 32kg 1R, 1L
Diagonal pullovers
16kg 8R, 8L, 20kg 6R,6L 24kg 5R, 5L, 28kg 3R, 3L, 32kg 2R, 2L
Floor presses
16kg 8R, 8L, 20kg 6R,6L 24kg 5R, 5L, 28kg 3R, 3L, 32kg 2R, 2L
Press to shoulderstand
6 reps
Kettlebell bottoms up press (BUP)
16kg 8R, 8L, 20kg 5R, 5L, 24kg 3R, 3L
One arm chinup negatives
2R, 2L
Cooldown
5 minutes Indian club swinging
148 reps total
Notes
Today was one of those days where I really didn't feel like following any regimented format, so I just had a bit of fun and practiced a few skills. I had a plan to do some TGU's and practice at least one gymnastic skill and it just happened organically really. I find a day like this where I don't set any boundaries is like a reset in some respects, it gives me a break and helps me come back with more enthusiasm the next time I train seriously.
The challenge is 
Matt's 100 rep challenge
