1/13/17 Friday January 13, 2017 (36kg PR, 32kg 2H SW / 28kg 1H SW)

5:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:05am - 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

6:20am- Training session - 36kg PR, 32kg 2H SW / 28kg 1H SW

2x:
16kg TGU + windmill, 1/1
DB 12kgs batwings, 5
16kg BU PR, 1/1

28kg PR, 1/1
32kg PR, 1/1

36kg PR, 1/1, x 10 rest in between each set (I timed this actually - it took me about 21 minutes to get through the presses)

10 minutes:
32kg 2H SW x 10
28kg 1H SW x 5/5

Got about 110 total swings

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

7:05am - Complete

Notes - Really outstanding training session.  I was looking over some old notes and while I do have some training sessions where I hit more than 10 reps total with the 36kg press, I don't know that I have done 10 sets like this. I think the most I have repped out is 21 reps in a 1/1, 2/2 ladder format for 7 sets and the 2/2 was a C&P, not MP.  So this will be very interesting as we go up each training session for this current cycle.  So far, I am extremely encouraged.  This is by far the best the 36kg bell has ever felt.  My set-up is dialed in, I am getting tight, cleans are solid, using the lat to press, looking at the bell through the sticking point area (but I am not hitting a sticking point on any of these presses), and then a solid active negative (but not overly negative or slow) back into the rack.  Also mixed in some 1H SW today to see how things felt, really concentrated on locking down the lat.  I was a bit shocked that these felt this good, but smart to keep the weight relatively light (28kg) and reps low (5/5).

1/12/17 Thursday January 12, 2017 (16kg TGU, kickstand DL)

8:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:30am - 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)

8:45am- Training session - 16kg arm bar + crooked arm bar + TGU

Arm bar 16kg + Crooked Arm bar with 3 presses and rotations + TGU to kneeling, 1/1

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

9:00am - Complete

Notes - All good, recovering well.