6/3/17 Saturday June 3, 2017 (24kg work)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:15am - 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

9:30am- Training session - 24kg work

24kg TGU x 1/1
24kg GSq x 5

4x:
24kg TGU x 1/1
24kg 2H SW x 20
24kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)

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

10:15am - Complete

Notes - This was really good.  I can see doing hike SN parks with a heavy bell, which is basically snatching for singles, focusing on power output, being a really good movement for me.  I enjoyed this a lot.