1/4/17 Wednesday January 4, 2017 (32kg KB aerobics)

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 - 32kg KB aerobics

16kg arm bar + TGU to knee, 1/1, x 3

3x:
16kg windmill, 1/1
16kg BU FSQ + BU PR, 1/1
24kg 2H SW, 20

20 minutes:
32kg CL 1, PR 1, FSQ 1, switch hands (no set down)

got 14 full sets  in 20 mins

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

8:40am - Complete

Notes - Outstanding training session.  Love tossing the 32kg around like this.  Really good stuff.

1/3/17 Tuesday January 3, 2017 (24kg TGU, kickstand DL)

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

7:30am - 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

7:45am- Training session - 24kg TGU, kickstand DL

2x:
24kg TGU to kneeling, 1/1
24kg kickstand DL, 5

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

8:00am - Complete

Notes - Good quick day, feeling fine.