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

6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:10am - 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

7:25am- Training session - 32kg C&P ladders, 2H SW ladder

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

24kg BU PR x 1/1

32kg PR x 1/1
32kg C&P x 2/2

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

18 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

8:10am - Complete

Notes - Man, this was outstanding.  The final rep on the last set of C&P on the R side was tough, but not at failure.  It was still a solid rep.  That R side is coming around, groove is improving again.  Fixing it with better clean and rack position.  Very encouraging week here to end with a 36kg session like this.