7/13/16 Wednesday July 13, 2016 (TGUs, 20 min laddered single bell chain)

6:15am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

6:45am - 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

7:00am- Training session - TGUs, 20 min laddered single bell chain

24kg TGU, 1/1
28kg TGU, 1/1
32kg TGU, 1/1

40kg GSq, 5
44kg GSq, 3
48kg GSq, 2

20 minutes laddered single bell chain:

32kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand
36kg SW + 1 CL + 1 Push PR x 1 rep each x 3, set down, switch hand

40kg SW + 1 CL + 1 Push PR x 1 rep each, set down, switch hand, x 3

Total sets - 2
32kg - 6 reps of each on each hand
36kg - 6 reps of each on each hand
40kg - 6 reps of each on each hand

32kg 2H SW, 10

7:45am - Complete

4:30pm - Kinetics appt 1 hr

Notes - Wow, this was a very interesting training session.  It didn't totally hit me until I am writing this evening.  I was able to get the 40kg bell up over my head in a strong lockout position for 6 reps on each side today.  Yes, I did singles with that bell for the chain, not triples, without setting the bell down but who cares (I had a sense after doing the 36kg that I needed to go with singles on the 40kg - very good decision).  I don't think I have every swung the 40kg with one hand (just loaded cleans), had not push pressed that bell, and have only pressed it overhead with my left hand (max press), not done it on the right side yet.  So this was frankly awesome and it didn't even really hit me during the training session because I was wishing I could have followed the protocol and not done singles.  The other thing that really hit me - that 32kg seriously felt like a 24kg.  I am not kidding.  That is unbelievable to me.  I honestly felt like I could have gone and gone and gone with that 32kg. Fucking amazing.  So grateful for all the progress this year.  Also got in an appointment at Kinetics today, really stepping up the recovery time, I have 3 massages and another appt with Kinetics scheduled prior to leaving for SFG2 for August 6.  Going to make sure I am primed up.