12/23/16 Friday December 23, 2016 (45lb KB aerobics 15 mins)

Training from Deadwood, South Dakota

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:00am- Training session - 45lb KB aerobics

At Deadwood Rec Center

3x:
35lb armbar + TGU + windmill, 1/1
DB 25lb batwings, x 3
25lb halos, 5/5
35lb BU PR, 3/3

15 minutes
45lb CL 2, PR 2, FSQ 2, SN 2, switch hands (no set down)
45lb CL 3, PR 3, FSQ 3, SN 3, switch hands (no set down)

45lb CL 5, PR 5, FSQ 5, SN 5, switch hands (no set down)

got in 2 full sets, had to drop the SN from the last set of 5 though and get the snatches at the end.  Bell was slipping out of my hand (no chalk)

45lb 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand

7:45am - Complete

Notes - Another solid session in South Dakota, feeling good!