12/19/16 Monday December 19, 2016 (32kg complex)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 minutes

7:35am - 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

7:50am- Training session - 32kg complex

2x:
20kg TGU + windmill, 1/1
48kg DL, 5
12kg TK halo, 5/5
DB 12kg batwings, x 3

4x:
32kg 2H SW, 10
32kg FSQ, 5/5
32kg 2H SW, 10
32kg C&P, 2/2

32kg 2H SW, 10

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

8:30am - Complete

9:00am - Chriro

Notes - Great training session right before heading to South Dakota with my kids and girlfriend to visit family this week.  Will have some bells in SD, up to 20kg.  Will be a back off for a few days.  Great to be able to press the 32kg today, really strong, focusing on a good clean, and active negative.  Continue to be encouraged at the progress back.  Don't seem to have lost any pressing strength and working on improving the groove. Got a quick chiro visit in as well.