9/10/16 Saturday September 10, 2016 (24kg SN, 5/5, 12 mins)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:00am - Break

9:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:25am- Training session - 24kg SN 5/5, 12 mins

3x:
24kg TGU, 1/1
DB 24kgs Kickstand DL, 3/3
24kg 1H SW, 5/5

SN 24kg 5/5, x 12 (My phone died so I did my best to try and go fast, on the minute, for 12 mins approximately)

120 snatches

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

10:00am - Complete

Notes - Great day, really coming around.  I seem to have really responded to the bodywork I had on Thursday afternoon, and I am delighted.  Love snatching the 24kg.  Focused on breathing, ensuring that I was exhaling right out of the hole to help ease effort getting the bell to lockout (anatomical breathing match).  This is really helping.  I completely missed that point in training leading up to SFG2, but got that tip, and it seems to be helping.  Made sure I opened up the hand at the top of each rep so as to not overtax the grip.  Did some wrist extension work to finish, again that is helpful I believe.