12/18/17 Monday December 18, 2017 (20 minute SN ladder - PR)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:50am - 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 20kg with 3 presses and rotations, 1/1

7:05am- Training session - 20 minute SN ladder

Bridges x 5
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

Bridges x 5
24kg TGU x 1/1
28kg kickstand DL x 5/5
28kg 2H SW x 10

20 minutes:

20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5
24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

28kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (PR)

Very happy with this volume and density in 20 minutes.  150 total reps including 60 with the 28kg bell which is a PR on reps for one session.  It's been a little while since I hit a PR with anything so this is a nice plus.

28kg 2H SW x 10

rolling

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 - Very pleased with this training session.  My body is really responding well to snatching these days.  The extension work I think is really good and helping balance out pressing over a long period of time.  Something about this is really working for me right now.  These snatches with the 28kg are the strongest I have ever experienced with that bell size.  I could see us continuing in this vein, really getting good at the 28, and moving to the 32.  But also keeping lighter snatching in the mix.  There may be something to really mine out of this movement.