3/8/17 Wednesday March 8, 2017 (40kg work - PR)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:45am - 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

7:00am- Training session - 40kg work

3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3

32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10

4x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 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

7:40am - Complete

Notes - Really nice training session today.  That is definitely the most work in one training session I have every had with the 40kg, so that is some sort of PR. Honestly I am a little surprised it felt that good, it went really well.  All that time with the 36kg is clearly paying off.  Toughest lift by far were the FSQ, I definitely had to use the off hand to brace.