11/9/16 Wednesday November 9, 2016 (40 / 44 / 48kg loaded CL, 2H SW ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 10 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 / 44 / 48kg 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)
36kg loaded CL, 1/1 (warm up)

40kg loaded CL, 1/1
44kg loaded CL, 1/1
48kg 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 - Very, very solid day here.  Good sleep, was ready to roll.  Better approach on the loaded cleans, using lighted weights to warm up the muscles.  Top set of singles with the 48kg, which is not easy.  Strong cleans though, but cleaning that 48kg, a press feels very far away.  That's ok.  Got to work on where I am at, and obviously more singles with the 40, 44, and 48kg are an extremely good inclusion in the overall program.  Solid swings, best these have felt yet in this cycle.