3/18/16 Friday March 18, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

8:45am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes

9:25am - 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

9:40am- Training session - 40kg CL& FSQ, 20kg snatching 7 mins

2x:
20kg TGU with bridge to windmill, 1/1
32kg Gsq, 5

40kg 2H SW HSP, 1x 5

40kg CL&FSQ, off hand helping, 1/1, x 5 (used less help on the off hand than last week)

7 minutes of snatching the 20kg
20kg SN 10/10, x 3, set down and rest
20kg SN 10/10, x 2, set down and rest

20kg SN 10/10, SN 5/5

Total of 130 snatches with the 20kg in 7 minutes (up from 120 last week)

20kg 2H SW, 10

10:15am - Complete

Notes - Solid day.  Didn't get much sleep, but powered through. Was good to see some improvement on using less help on the 40kg FSQ (quite a bit less on the off hand), and I also improved the snatches by 10 reps week over week.  I was able to get the first 100 snatches in 4:45, so ahead of the snatch test requirement (albeit this is a 20kg and not a 24kg bell today).  Need several nights of good sleep here.  Abductors are tight, really trying to work on those but am finding it difficult to get those and hamstrings fully stretched out.