10/31/16 Monday October 31, 2016 (36kg CL&PR - PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 60 minutes (lots of extra mobility work, lacrosse ball, etc.)

7:15am - 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

7:30am- Training session - 36kg CL&PR - PR

2x:
16kg FMS TGU, 1/1
32kg GSq, 5
24kg TK PR 5/5
24kg 1H SW, 10/10

24kg BUP, 1/1, x 3 (failed first attempt)

6x:
36kg CL&PR, 1/1
36kg CL&PR, 2/2

DB 28kgs rack carry, walking

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

8:30am - Complete

9:45am - Chiro visit

Notes - Great session today although this took a lot of time.  Long, very long warm up coming off of a 4-day long weekend traveling to and from Austin, TX for a wedding.  Didn't do much mobility work while I was there, though I did walk a decent amount.  Ate a lot of good food too.  Going to have to dial in my diet if I want to make progress getting down to 203 pounds.  Had a feeling from the travel etc. it would be a challenging day today, and it was.  I took a lot of extra rest with the 36kg presses, in between sets, which helped a lot.  6 sets and 18 total reps per arm with the 36kg has to be a PR for me, that is not messing around.  That's working at 90% of my max for decent volume.  Very pleased, just need to appreciate and ensure that on pressing days like this, I need the extra time between sets, it is absolutely key.   Also had a chiro visit today, and deep tissue massage scheduled for tomorrow which is well-timed.