5/3/17 Wednesday May 3, 2017 (28kg PR ladders, 28kg 2H SW)

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 - 28kg PR ladders, 28kg 2H SW

2x:
16kg BU TGU  x 1/1
48kg DL x 8
one arm one leg plank hold 1/1

Ladder
3x:
28kg PR x 1/1, 2/2, 3/3 (set the bell down between hands)

18 PR per arm

10 minutes on the minute:
28kg 2H SW x 15

Got 150 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 - Excellent session, this was easy, felt great.  Continue to work on the clean, no twist or muscling the bell into the rack, using the hips.  Things are going well.