10/26/16 Wednesday October 26, 2016 (40kg loaded CL, 2H SW ladder)

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:20am - 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

7:35am- Training session - 40kg loaded CL, 2H SW ladder

2x:
24kg TGU to windmill, 1/1
48kg DL, 5
16kg tempo press, 10/10

40kg loaded CL, 1/1, x 3

3x:
40kg 2H SW, 10
36kg 2H SW, 15
32kg 2H SW, 20

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

8:05am - Complete

Notes - Good training day, extremely pressed for time, but was really dialed in and went quickly.  Writing this in the evening, R elbow, tricep, forearm is a bit tight. Doing some lacrosse ball work on it tonight.  Not sure jumping right into 40kg loaded CL was the best - I probably need some warm up sets with a 32kg first.  Intend to add that in next time.