9/19/16 Monday September 19, 2016 (24kg BU PR, 24kg H2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 24kg BU PR, 24kg H2H SW

2x:
12kg BU TGU to windmill, 1/1
48kg DL, 5
20kg BU PR, 2/2

5x:
24kg BU PR, 1/1
24kg H2H SW, 10/10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:30am - Complete

5:15pm - Chiro appt

Notes - Extremely encouraged here.  Very good training session.  BU pressing felt very good for the shoulders.  24kg BU PR is not super easy, you need to concentrate, and those were good reps.  I had not done hand to hand swings in some time, so those were fun.  Had a chiro adjustment again this afternoon, I have been hitting that hard, and it is very clearly helping.  C5 adjustments, among other things, and getting immediate and noticeable improvements.  So glad I got back into that, I should never have let that go so long.  

9/17/16 Saturday September 17, 2016 (16kg TGUs, kickstand DLs)

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

3:00pm - 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

3:15pm- Training session - 16kg TGUs, 16kg kickstand DLs

16kg TGUs, 1/1
16kg kickstand DL, 8/8

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

3:30pm - Complete

Notes - Definitely a good day.  Recovered nicely from Friday's training - things are turning around here, I can feel it.