5/15/17 Monday May 15, 2017 (32kg C&P ladders, 2H SW ladder)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:55am - 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

7:10am- 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 C&P x 5/5
28kg C&P x 2/2

Ladder
4x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

30 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

7:55am - Complete

Notes - Really solid day.  Good volume, but not hard at all.  No increase in exertion on the first reps to the last.  Very pleased.  My L press groove is still better than my R, but things continue to get better on the R.  This has been a productive cycle for me for sure. Looking forward to a couple of good sessions to close it out on a high note.