5/1/17 Monday May 1, 2017 (32kg C&P ladders, 2H SW ladder)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:05am - 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

7:20am- Training session - 32kg C&P ladders, 2H SW ladder

2x:
20kg TGU+windmill  x 1/1
20kg GSq x 5
one arm one leg plank hold 1/1

24kg PR x 5/5

Ladder
2x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

12 C&P per arm

3x:
32kg 2H SW x 10
28kg 2H SW x 10
24kg 2H SW x 10

Got 90 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

8:00am - Complete

Notes - An outstanding press session, really pleased with this.  I think I have started to fix the clean/rack issue on the R side by getting my hips into the clean, and not twisting and muscling the clean.  This is very good. Bell was moving nicely today.  Body feels significantly better compared to a week or so ago.