1/18/17 Wednesday January 18, 2017 (36kg PR, 28/32kg 1H and 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 40 minutes

7:10am - 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

7:25am- Training session - 36kg PR, 28/32kg 1H and 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 14 rest in between each set (I think I actually did 15 reps each side as I lost count haha.  I timed this actually - it took me about 28 minutes to get through the presses, I definitely used less time for rest today, didn't need it, which was good)

10 minutes:
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 10/10
32kg 1H SW x 10/10
28kg 2H SW x 20
32kg 2H SW x 20
28kg 1H SW x 5/5
32kg 1H SW x 5/5

Got 140 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

8:30am - Complete

9:45am - Chiro

Notes - An extremely encouraging training session.  14 sets, pressing the 36kg, that is a hell of a lot of sets.  Actually I am almost certain I did 15 sets as I lost count.  The key here is that I was nowhere near failure even on the last set.  I really feel like I am starting to own the 36kg, which is a huge accomplishment.  Shit I remember talking about trying to own the 32kg.  This is fucking awesome.  Also mixing in 1H SW again, taking it slow and being smart, but these are feeling good for sure.  Whatever may have been up with my technique on these previously I think has resolved itself.  I have really been focusing on locking down the lat and waiting for the bell as long as possible before hinging.  I think all in all, things have been coming together with better sleep, a focus on mobility, the incorporation of some yoga practice about once a week, and improved shoulder mechanics as well on the press with the increased focus on an active negative (not overly but enough to keep that scapula locked down and in an improved groove overall).  I saw my chiropractor today as well and he commented on how good my shoulders were moving, sitting on the body, etc.  Very encouraging stuff here.