1/16/17 Monday January 16, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes

7:05am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW

2x:
2kg TGU + windmill, 1/1
DB 12kgs batwings, 5
24kg BU PR, 1/1

28kg PR, 1/1
32kg PR, 1/1

36kg PR, 1/1, x 12 rest in between each set (I timed this actually - it took me about 30 minutes to get through the presses, I intentionally took a little more rest here and there)

10 minutes:
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x10
32kg 2H SW x 10
28kg 1H SW x 5/5
32kg 1H SW x 5/5
28kg 2H SW x 20
32kg 2H SW x 20

Got 120 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:15am - Complete

Notes - Simply outstanding training session. One on top of the other, one step at a time, I really like how this is going.  Feeling strong and very prepared for this cycle.