3/25/16 Friday March 25, 2016 (40kg CL&FSQ, 20kg snatching 7 mins)

9:00am - belly breathing, lacrosse ball release, Primal Move practice - 40 minutes

9:40am - 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

9:55am- 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 7/7

Total of 134 snatches with the 20kg in 7 minutes (up from 130 last week)

20kg 2H SW, 10

10:30am - Complete

Notes - Worn down for sure.  Got some extra sleep last night, that helped.  Abductors are tight, took quite some time the morning stretching and mobilizing them, foam roll, etc. which helped a lot.  Training was solid.  Cleans with a 40kg and into a FSQ are probably never going to be easy, but the movement was strong.  I was able to slighting improve on the snatch numbers.  Tough sledding.  Right shoulder and elbow are a little tight, and need some attention.  One more training session tomorrow and then a back off week, which seems to be coming again at just the right time and for which I plan to enjoy and take advantage of including spending time on the Oregon coast with my kids, and a trip to Spokane with my new lady friend.  Should be a great week next week.