7/5/17 Wednesday July 5, 2017 (DB 32kgs complex)

7:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:45am - 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

8:00am- 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 2

Got in 9 full sets, dropped the bells on my last FSQ on the last set

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

8:45am - Complete

Notes - Well that was one hell of a training session.  Damn near one of the hardest I have ever completed, maybe the hardest complex.  20 minutes, adding the second rep for the FSQ made this very challenging.  Those damn bells wanted to spill out on the FSQ in my last couple of sets.  Grip was definitely challenged by the end and just overall fatigue as this is a hell of a lot of work.  On the very last FSQ I was coming out of the hole but just could not hold on to the bells, I somewhat carefully let them spill out onto my mats, which are on top of concrete in the garage. That was one hell of a sound, let me tell you, and my fiance came down to make sure I was ok.  Fortunately given my experience I was under control and I know how to get out of a lift if I need to (you do not try and stop double 32s as that is a good way to get injured).  My mats and the concrete underneath now have a permanent scar..... It's a good reminder to be constantly vigilant about technique and monitor fatigue.  I knew I was pushing myself but I stayed under control and I knew what to do.  I am not happy about dropping bells, really not happy, but it's a good experience.  Specifically as to technique I must have had a hard time staying upright on that last rep and/or had lost enough grip strength where I just could not keep a hold on the bells.  Something to work on going forward.  I will be cautious if I go up to 3 reps on the FSQ next week, as I can imagine that is going to get extremely challenging in terms of the last couple of sets.