7/12/17 Wednesday July 12, 2017 (DB 32kgs complex)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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

7:00am- Training session - DB 32kgs complex 20 minutes

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

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

DB 28kg CL x 3 SS PR x 2 x FSQ x 1

DB 32kgs CL x 1 SS PR x 1 FSQ x 1

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

Got in 10 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 - This was an excellent training session.  I had improved control over the double 32s here, which was excellent.  One extra set compared to the last couple of weeks.  Really great sign of progress.