6/28/17 Wednesday June 28, 2017 (DB 32kgs complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 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 - DB 32kgs complex 20 minutes

2x:
28kg TGU x 1/1
DB 16kgs FSQ x 2
BU PR 16kg x 2

DB 32kgs CL x 1 SS PR x 1 FSQ x 1 (warm up set - this was heavy)

20 minutes:
DB 32kgs CL x 3 SS PR x 2 FSQ x 1

Got in 9 full sets

32kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:45am - Complete

Notes - Good training session, though this was pretty heavy today.  I should have used a lighter warm-up set with TGUs (not jumping right into the 28kg), and probably should have used a warm-up set with double 24s or 28s before picking up the double 32s.  Lesson learned, I will improve this for further sessions within this training cycle.