10/5/16 Wednesday October 5, 2016 (swings, jump rope, rack walks)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:45am - 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

7:00am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
28kg 2H SW, 20
Jump rope, 1 minute
DB 24kgs rack marching in place

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

7:45am - Complete

Notes - Excellent training day, feeling very solid and put together.