11/17/16 Thursday November 17, 2016 (24kg TGU, kickstand DL)

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:00am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:15am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

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

9:30am - Complete

Notes - Good, quick day. Feeling solid.