10/12/16 Wednesday October 12, 2016 (swings, jump rope, rack walks)

6:35am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

7:00am - 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

7:15am- Training session - swings, jump rope, rack walks

3x:
24kg TGU to windmill, 1/1
32kg TK GSq, 5
24kg BUP, 1/1
32kg HSP, 5

5x:
32kg 2H SW, 15
Jump rope, 1 minute
DB 28kgs rack marching in place

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

8:00am - Complete

Notes - Good progression, this is a nice training set, with good conditioning effects.  Holding a couple of 28s in the rack and marching is not a joke.  I think the rack work is really helping my pressing, and tieing things together.

10/11/16 Tuesday October 11, 2016 (16kg FMS TGU, kickstand DL)

8:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:40am- Training session - 16kg FMS TGU, kickstand DL

16kg FMS TGU to kneeling, 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

8:50am - Complete

Notes - Good recovery, solid.