7/18/16 Monday July 18, 2016 (36kg CL&PR, 48kg 2H SW)

6:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes (extra mobility time, lacrosse ball)

7:15am - 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

7:30am- Training session - 36kg CL&PR, 48kg 2H SW

2x:
24kg TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
20kg windmill, 1/1

40kg loaded CL, 1/1
44kg HSP, 1, x 3
44kg loaded CL, 1/1

4x:
36kg CL&PR, 1/1, 2/2

12 presses per arm

48kg 2H SW, 10, x 5

50 2H SW

8:15am - Complete

Notes - Tough sledding this morning, felt a little  bit like I was hanging on trying to survive this one:)  Took me some time to warm up, didn't feel energized like I was hoping this morning.  Did get in some good work, I felt like 4 sets of clean and pressing the 36 kg for 1/1, 2/2 was pretty solid.  Got in some heavy swings with the 48kg.  As I write this my right oblique and hip are tight, need to stretch out and mobilize this evening.