10/27/16 Thursday October 27, 2016 (DB 28kgs SS PR, 24kg 1H SW)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:35am - 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

7:50am- Training session - DB 28kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
16kg BU CL, walking, 1/1
32kg 2H SW, 20

5x:
DB 28kgs SS PR, 5/5

DB 28kgs SS PR, 4/4 (on this 6th set, didn't want to over stress, and left a rep in the tank)

24kg 1H SW, 10/10, x 5 (on the minute)

24kg 2H SW, 20

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

8:35am - Complete

Notes - Great training day, had to move this up from Friday to today as I am traveling to Austin, TX for a long weekend.  Strong recovery all things considered, good pressing today.  My favorite press is the seesaw.  I felt I could get a bit more out of my glutes, and do a better job of not leaning back at all.  For some reason today I wanted to, and was fighting staying tight in the abs.  This is probably due to a lack of work with double bells lately, but that's fine.  I was aware, and stayed with it.  Good stuff.