9/21/16 Wednesday September 21, 2016 (20 mins DB 20kg CL, SS PR, FSQ)

5:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

6:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:15am- Training session - 20 mins DB 20kg CL, SS PR, FSQ

2x:
20kg TGU to windmill, 1/1
24kg GSq, 5
20kg box row, 5/5
20kg BU PR, 2/2

20 mins
DB 20kgs CL 2, SS PR 2, FSQ 2
DB 20kgs CL 3, SS PR 3, FSQ 3

DB 20kgs CL 5, SS PR 5, FSQ 5

Got in 4 full sets - total 40 reps each DB CL, SS PR, FSQ with 20kgs

24kg 2H SW, 10

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

7:00am - Complete

Notes - Outstanding, outstanding training day.  Bed early, up early, ton of energy, this was fantastic.  Corner has absolutely been turned here.  Hoping I feel fine in the morning, I believe I will.  This is really, really a good sign.  Feeling strong, things are put together better than has been the case in weeks if not months.  I can build from here.