10/22/16 Saturday October 22, 2016 (2H SW ladder)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:30am- Training session - 2H SW ladder

2x:
24kg TGU to knee, 1/1
24kg TK GSq, 5
24kg 2H SW, 10

3x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10

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

9:00am - Complete

Notes - Solid session, felt good to get some heavy swings in before running around on a very busy Saturday of kids activities.