11/4/16 Friday November 4, 2016 (DB 32kgs SS PR, 24kg 1H SW)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 minutes

8:35am - 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

8:50am- Training session - DB 32kgs SS PR, 24kg 1H SW

2x:
20kg FMS TGU, 1/1
32kg GSq, 5
20kg BU CL, walking, 1/1 (supposed to be a 16kg but I grabbed the wrong bell:)
32kg 2H SW, 20

5x:
DB 32kgs SS PR, 4/4

DB 32kgs SS PR, 3/3 (on this 6th set, was hitting failure, tried the 5th rep, wasn't going to go, set down the bells)

DB 32kgs SS PR, 1/1

24kg 1H SW, 10/10, x 5 (on the minute)

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

9:50am - Complete

Notes - Tough day in terms of over sleeping, my body is telling me something.  Recovery has been compromised a bit lately by a lack of consistent sleep and frankly just being busy, travel, etc.  Need a weekend to really wind down.  Once I got warmed up, body started to respond pretty well.  Decided to go with sets of 4/4 with the 32kgs for seesaw press, after sets of 5/5 with the 28kgs last week.  I figured this would be a challenge; it was, but I handled it well, particularly the last few sets I got in a better groove of driving through the legs with no leanback, and using the contra lateral motion with the negative to the rack on one arm to press hard on the other side to lockout.  I do really like this press much more than double overhead presses, I think it is better for me and it also emphasizes and assists with the heavy one arm press I think more effectively than pure doubles. In any event, pleased with the overall outcome here.  I checked my training logs and back on July 25, I did a session with double front squats with 32kgs, and SS PR.  5 sets of 4/4 on these lifts.  As such, technically today was a PR with the 32kgs for SS PR in terms of volume, so that's pretty cool.  I didn't realize I had not yet done sets of 5/5, which I think I would have in me soon if I can get recovery dialed in better.  Encouraging.