12/17/16 Saturday December 17, 2016 (28kg C&P, 28kg 2H SW)

2:50pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

3:05pm - 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

3:20pm- Training session - 28kg C&P, 28kg 2H SW

2x:
16kg armbar + TGU + windmill, 1/1
24kg GSq, 5
12kg TK halo, 8/8

2x:
16kg BU PR, 2/2
DB 12kg batwings, x 3
24kg PR, 5/5

4x:
28kg C&P, 2/2
28kg 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

4:00pm - Complete

Notes - Excellent and quick training session in the afternoon on Saturday.  Pressing is back, and it feels pretty damn good.  Extreme focus on an excellent clean -  EVERY TIME - as well as an active negative back into the rack.  On the R side it feels like an absolute spring is being loaded and the bell just shoots up into lockout.  It's coming around on the L as well, the good thing is I can feel the lat working more effectively now, and the trap and shoulder is staying down and not shrugging.  This could be a big a ha moment for me.