10/7/16 Friday October 7, 2016 (PR ladders)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:35am - 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

6:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
28kg PR, 3/3
36kg PR, 1/1
32kg PR, 2/2

2x:

28kg rack walks, 1/1
28kg 2H SW, 20

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

7:35am - Complete

Notes - Great stuff.  Very good progress.  Strong pressing!