11/2/16 Wednesday November 2, 2016 (40 / 44kg loaded CL, 2H SW ladder)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:20am - 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

7:35am- Training session - 40 / 44kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

32kg loaded CL, 1/1 (warm up)
40kg loaded CL, 1/1, x 2
44kg loaded CL, 1/1

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 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 - Slow day this morning.  Not sleeping well or a lot lately, and it's taking some time to get going.  Daylight savings time this weekend is going to make a difference, I can feel it.  Need that hour time change.  With that said, once I got into this today, very solid training session.  Was an extremely good idea to warm up the heavy loaded cleans with the 32kg first, so I was glad I did that. I will say, cleaning the 44kg, didn't feel like I could have pressed it whatsoever today.  It was damn heavy.  But that's the point - get in some reps cleaning that thing first. Seeing some good body comp changes, upper body in the traps, shoulders, increasing in size and definition.  The long pressing focus over many months has been good for size, that's for sure, but on the other hand I certainly am not dropping pounds.  Appetite has been strong lately.  Trying to focus on quality foods.