2/16/17 Thursday February 16, 2017 (36kg C&P - PR, 36kg 2H SW)

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

Break

11:00am - 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

11:15am- Training session - 36kg C&P, 36kg 2H SW

3x:
20kg TGU + presses at lunge, OH, 1/1
48kg DL, 5
DB 12kgs batwings, 5

32kg C&P, 1/1, 2/2

36kg C&P, 3/3, x 5 (PR) rest in between each set

6 minutes:
36kg 2H SW x 10

Got 70 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

11:55am - Complete

Notes - Wow, this was tough, and I knew it was going to be. One less day to recover from heavy training as I am flying tonight with Leah to Palm Springs for 4 days of rest and relaxation, so had to move the standard Friday training up a day.  That is challenging when you are working with heavy weights and setting PRs at what seems like every training session.  Some rest is absolutely needed and is much appreciated.  With that said 5 sets of triples for C&P with a 36kg, are you serious?  This is great.  Lots of R&R now though, comes at the exact right time and then I can work on getting through triples on military presses with the 36kg next week to close the cycle.