6/7/17 Wednesday June 7, 2017 (DB 28kgs mini complex, 24kg SN ladder)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:15am - 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

7:30am- Training session - DB 28kgs mini complex, 24kg SN ladder

3x:
24kg TGU x 1/1
24kg GSq x 5

DB 28kgs mini complex:

5x:
DB 28kgs CL x 5 SS PR x 5 

25 reps each movement total

10 minutes:
24kg SN x 2/2, 3/3, 5/5

Did 3 sets and then finished with a 2/2 3/3 10/10 set, for a total of 45/45 or 90 reps in 10 minutes, up 10 reps from last week, that is good

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

8:15am - Complete

Notes - Very pleased with this.  Up from DB 24kgs last week to the 28s, had my attention, but nothing I couldn't handle.  Snatching felt great, I really feel like I had better wind and was feeling a good groove, even just compared to last week.  Enjoying this movement more than I have in the past.  Added strength is making the 24kg feel more solid than it every has, which is very encouraging.  I also have improved the timing of my breath.