5/8/17 Monday May 8, 2017 (32kg C&P ladders, 2H SW ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 minutes (moving pretty slowly)

7:45am - 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

8:00am- 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
3x:
32kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)

18 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

8:50am - Complete

Notes - Moving strangely slowly this morning, but ultimately this was a very solid training session once I got going. I actually have been to bed early several days in a row, which is unusual for me, but ultimately a very good thing. I think my body is needing the rest and is asking for as much as it can get.  So I will try to keep this up.  Strength was very good, and technique continues to improve on the R side.  Particularly I think practicing the double cleans is helping me - that feeling on the clean of popping out of the hole and getting a quick vertical movement with the bells into the rack. keeping the elbows very close to the body, is something I have tried to translate to the clean on the single press.  Not exactly the same, but getting the bell vertical and right into the rack with limited wasted movement, and using the lat to move the bell and keep it loaded into the rack, is definitely helping my press.  This is a good thing.  I also have been trying to load the lat with the bell on the ground, and avoiding any "twist" at the truck or hips as the bell goes back and comes out of the hole. Being able to use weights that I can really move around helps a lot too.  I am hoping this translates back to the 40 and 44kg once those come back in the rotation.  Swings were strong and felt good.