9/3/16 Saturday September 3, 2016 (DB 24kgs CL, SS PR, FSQ, 20 mins)

2:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

2:30pm - 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

2:45pm- Training session - TGUs, DB 24kgs CL, SS PR, FSQ, 20 minutes

24kg TGU, 1/1, x 3

Ladders 20 minutes:

DB 24kgs CL, 1, SS PR 1, FSQ 1
DB 24kgs CL, 2, SS PR 2, FSQ 2

DB 24kgs CL, 3, SS PR 3, FSQ 3

Got in 5 ladders

Total 6 DB CL, SS PR, FSQ

24kg 2H SW, 10

Band wrist extensions, 10 x 2 sets per hand

3:30pm - Complete

Notes - Very, very solid training session.  Strong all the way around.  Felt warmed up and ready to go.  Only downside here is that the right knee, inside and outside, were barking at the end of this training session.  Adductor insertion on the inside of the knee, hamstring, and the TFL all at play.  Have to keep working the hamstrings consistently.  With that said, the band wrist extensions have been great for the elbow.