1/11/17 Wednesday January 11, 2017 (36kg PR, 28/32kg 2H SW)

5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:05am - 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

6:20am- Training session - 36kg PR, 28/32kg 2H SW

2x:
20kg TGU + windmill, 1/1
DB 12kgs batwings, 5
20kg BU PR, 1/1

28kg PR, 1/1
32kg PR, 1/1

36kg PR, 1/1, x 8 rest in between each set (I timed this actually - it took me about 16 minutes to get through the presses)

10 minutes:
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10
28kg 2H SW x 15
32kg 2H SW x 15
28kg 2H SW x 20
32kg 2H SW x 20
28kg 2H SW x 5
32kg 2H SW x 5
28kg 2H SW x 10
32kg 2H SW x 10

130 total swings

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

7:10am - Complete

4:30 - 5:30pm - Kinetics

Notes - Extremely solid session here, I would call it even better presses than Monday.  Feeling good.  I think the main thing during this cycle will be to really get recovered, and work on my lats and elbows, really trying to keep them fresh. Had a check in with Kinetics today for the first time in quite some time and that was really good, they were pleased with how well I was moving.  Need to keep this going.