11/30/16 Wenesday November 30, 2016 (DB 24kgs circuit)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:30am - 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 - DB 24kgs circuit

3x:
24kg TGU to windmill, 1/1
24kg 1H SW, 10/10
DB 24kgs SS PR, 5/5
24kg 1H SW, 10/10
DB 24kgs FSQ, 5
24kg 1H SW, 10/10
DB 24kgs rack walk

24kg 2H SW, 10

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

8:25am - Complete

Notes - Very solid day, a bit of conditioning, a bit of strength.  Felt good. Noticing more depth in the windmills, which is great to see.  Also interesting to do a double rack on the squats and rack carries.  It felt odd, given how much single bell work I have been doing and seriously grooving a strong single bell clean to prepare for pressing.

11/29/16 Tuesday November 29, 2016 (24kg TGU, kickstand DL)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- Training session - 24kg TGU, kickstand DL

24kg TGU to kneeling, 1/1
24kg kickstand DL, 5/5

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

10:05am - Complete

Notes - Quick, easy, feeling good.