5/12/17 Friday May12, 2017 (36kg C&P ladders, 36kg 2H SW)

8:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:10am - 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

9:25am- Training session - 36kg C&P ladders, 2H SW ladder

2x:
24kg TGU+windmill  x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5

24kg C&P x 5/5
32kg C&P x 1/1
32kg C&P x 2/2

Ladder
4x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

24 C&P per arm

5x:
36kg 2H SW x 10

50 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

10:10am - Complete

Notes - A really good effort here on the heavy day this week, particularly in light of terrible stress at work.  Some of the hardest times I have had to deal with in my professional career.  It sure is nice to have an outlet and feel physically strong and capable in the face of these life challenges.