8/28/17 Monday August 28, 2017 (DB 24kgs complex)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 24kgs complex

2x:
24kg TGU x 1/1
DB 36kgs DL x 5

20 minutes:
DB 24kgs CL x 2 FSQ x 2

DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 5 FSQ x 5

Got in 4 sets, total of 40 reps per movement

24kg 2H SW x 10
24kg HSP x 5 (trial to dial in movement - things are off - this bell was too light to do that)
24kg 2H SW x 10 (better)

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

8:10am - Complete

Notes - Writing this Monday night.  Session felt good, strong, but left illiac crest was acting up all day.  Continuing to drill the Pain Free exercises, focus on hamstring stretches, wall sits. supine groin to calm down adductors.  My swings are off.  I am going with some HSP with a 32kg bell and I am really going to try and concentrate on getting a deep hinge and a good snap and float.  Using the 24kg today, it was just too light 2H to get the feel.  I am not sure what is up but just a bit off here.