5/4/16 Wednesday May 4, 2016 (44kg loaded CL, DB 24kgs FSQ, 20kg SN)

8:30am - belly breathing, lacrosse ball, Primal Move practice - 35 minutes

9:05am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:20am- Training session - 44kg loaded CL, DB 24kgs FSQ, 20kg SN

24kg TGU to elbow, 3/3
28kg TGU to elbow, 2/2

32kg TGU to elbow, 1 x 3, 1 x 3

44kg loaded CL, 1/1, x 3

5x (up from 4x last week):
DB 24kgs FSQ, 5
20kg SN, 10/10

Totals 25 DB FSQ
100 SN

24kg 2H SW, 20

10:00am - Complete

Notes - Very good today.  Stronger yet with cleaning the 44kg.  Encouraging.  Good squats, double 24s are light, particularly on the clean to the rack.  That is crazy.

5/3/16 Tuesday May 3, 2016 (24kg TGUs, 24kg SLDLs)

7:00am - belly breathing, Primal Move practice, lacrosse ball release  - 15 minutes

7:15am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

quadruped shoulder rotations against the wall

7:30am- Training session - 24kg TGUs, 24kg SLDLs

2x:
24kg full TGUs, 1/1
24kg SLDL, 3/3

7:45am - Complete

Notes - Solid stuff.  Feeling very good today.