11/23/16 Wednesday November 23, 2016 (32 / 24kg SW, up downs)

In Spokane

8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

9:15am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

16kg BU CL walking, 1/1, x 2

9:30am- Training session - 32 / 24kg SW, up downs, 20 minutes

3x:
24kg TGU, 1/1
24kg BU CL, 1/1

20 minutes 32 / 24kg SW, up downs

32kg 2H SW, 10
up downs, 2/2
24kg 2H SW, 20

32kg 1H SW, 5/5
up downs, 2/2
24kg 1H SW, 10/10

went back and forth with the scheme above for 20 minutes, basically going between 2H and 1H SW.  Last couple of sets with the 32kg went to 10/10 for 1H SW, and 20 for 2H SW, to get more work with the 32kg

Band wrist extensions, 10 x 2 sets per hand

10:00am - Complete

Notes - Brought a 16, 24, and 32kg bell to Spokane for the holiday with my girlfriend.  Great training session this morning, loved this.  Feeling great.