7/19/17 Wednesday July 19, 2017 (TGU ladder, 20 mins 24kg GSq / 1H SW / SN)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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

7:00am- Training session - TGU ladder, 20 mins 24kg GSq / 1H SW / SN

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

24kg TGU x 1/1
28kg TGU x 1/1
32kg TGU x 1/1

20 minutes:

24kg GSq x 5
24kg 1H SW x 5/5
24kg SN x 5/5

Got 6 full rounds.

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 - Solid session, strong effort.  Looking forward to training on Friday with Kevin.