4/24/17 Monday April 24, 2017 (28kg C&P ladders, 28kg 2H SW)

6:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:35am - 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

6:50am- Training session - 28kg C&P ladders, 28kg 2H SW

20kg TGU  x 1/1
48kg DL x 5
24kg TGU  x 1/1
48kg DL x 5
28kg TGU  x 1/1
48kg DL x 5

Ladder
2x:
28kg C&P x 1/1, 2/2, 3/3, 4/4, 5/5 (set the bell down between hands)

30 C&P per arm

10 minutes:
28kg 2H SW x 20 x 2
28kg 2H SW x 15 x 6

Got 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

7:30am - Complete

Notes - What the hell is better than a good clean and press session?  This was great and just what I needed.  I dominated this weight pretty well and was able to use this for technique focus, including really loading up the lat and pressing from the lat, and an active negative.  Lot of things I can focus on an improve.  The swings also felt really good with this weight.  That used to be pretty heavy for me!!