11/16/16 Wednesday November 16, 2016 (2H SW ladder)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:45am - 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

7:00am- Training session - 2H SW ladder

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

3x:
32kg 2H SW, 15
28kg 2H SW, 20
24kg 2H SW, 25

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

7:30am - Complete

Notes - Great, quick session.  Felt superb this morning, perfect amount of load here.  I can feel the body recovering and regenerating.