2/8/17 Wednesday February 8, 2017 (36kg PR - PR, 32kg 2H SW)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:45am - 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

8:00am- Training session - 36kg PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg PR, 1/1

36kg PR, 2/2, x 7 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 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

8:50am - Complete

Notes - Personal best today with the 36kg press.  Doubles, for 7 sets.  Strongest ever.  Small technique cues for pressing toes and balls of feet into the ground have been huge.  Took plenty of rest between sets to ensure that I was truly ready to go.  Really happy with this.  32kg 2H SW, feeling snappy and powerful.