11/14/16 Monday November 14, 2016 (28kg PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 28kg PR

2x:
16kg FMS TGU, 1/1
48kg DL, 8
20kg TK PR 5/5

3x:
20kg BUP, 1/1
24kg 1H SW, 10/10

5x:
28kg PR, 1/1
28kg PR, 2/2

DB 24kgs 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

7:45am - Complete

9:00am - Chiro

Notes - Good back off day today as part of a deload week.  Am pretty worn out even after a great night of rest before this training session.  Got back from a long weekend in Boise with the kids, and it was busy.  Coming at the right time to deload.  Had a chiro appt at 9am and that was very helpful too.