5/9/16 Monday May 9, 2016 (PR ladder, 40kg 2H SW)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes

7:00am - 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

7:15am- Training session - PR ladder, 40kg 2H SW

2x:
20kg TGU with bridge, 1/1
48kg DL, 5

3x:
24kg PR, 3/3
28kg PR, 2/2
32kg PR, 1/1

18 total PR each arm

5x:
40kg 2H SW, 10

50 total reps

7:40am - Complete

Notes - A deload week, this was very nice and easy.  Did take me quite some time to warm up, was a bit tight this morning particularly right trap, but was able to work it out with some lacrosse ball focused soft tissue work.  Felt very good during the training session.  The swings with the 40kg were particularly powerful and strong. Last rep same as the first.  Good stuff.