9/9/16 Friday September 9, 2016 (TGU, TK PR, GSq, 32kg CL&PR ladders)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:00am - 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

7:15am- Training session - TGUs, TK PR, GSq, 32kg CL& PR ladders

2x:
24kg TGU, 1/1
TK PR 16kg, 8/8
32kg GSq, 5

32kg CL&PR ladder

2x:
32kg CL& PR, 1/1
32kg CL & PR, 2/2
32kg CL& PR, 3/3

32kg 1H SW, 10 x 2

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

8:00am - Complete

Notes - Very strong today, this was a good session.  Solid in all movements. Really helped having some body work yesterday afternoon, really helped clear up the left low back and hip.  Got to focus on recovery work now.  Feels great to be doing clean and press ladders with the 32kg again.  Really excited. Adding the wrist extension work is excellent too.