8/4/17 Friday August 4, 2017 (PR+pull-ups, 2H SW 40kg)

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 - PR plus pull-ups, 2H SW 40kg

3x:
20kg TGU x 1/1
DB 36kgs DL x 5

24kg PR x 5/5

3x:
32kg PR x 1/1
Pull-up
36kg PR x 1/1
Pull-up
40kg PR x 1/1

10 mins on the minute:
40kg 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

8:15am - Complete

Notes - Excellent training session, this was good.  Feeling solid and a good first week of this cycle.