2/4/17 Saturday February 4, 2017 (Easy KB work)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- Training session - Easy KB work

3x:
24kg TGU, 1/1
DB 16kgs batwings, 3
48kg DL, 5
24kg 2H SW x 20

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

10:20am - Complete

Notes -  Nice and easy, this was good.

2/3/17 Friday February 3, 2017 (DB 24kgs ladder complex)

Back from Spokane

3:40pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 5 minutes

3:45pm - 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

4:00pm- Training session - DB 24kgs ladder complex

24kg TGU to the knee, 1/1
DB 12kgs batwings, 5
24kg BU CL, 1/1

24kg TGU to the knee, 1/1
DB 16kgs batwings, 3
24kg BU CL plus walking, 1/1

24kg 2H SW x 20

DB 24kgs CL 1 SS PR 1 FSQ 1
DB 24kgs CL 2 SS PR 2 FSQ 2

DB 24kgs CL 3 SS PR 3 FSQ 3

DB 24kgs CL 4 SS PR 4 FSQ 4

DB 24kgs CL 5 SS PR 5 FSQ 5

DB 24kgs CL 4 SS PR 4 FSQ 4

DB 24kgs CL 3 SS PR 3 FSQ 3

DB 24kgs CL 2 SS PR 2 FSQ 2

DB 24kgs CL 1 SS PR 1 FSQ 1

24kg 2H SW x 20

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

4:30pm - Complete

Notes -  Great stuff.  Back from Spokane, had to move very quickly here.  Had not done double bell work in a long, long time.  This was really good.  Was checking my feet on the lifts, that was helping.  Did not take much time at all between sets, got a hell of a pump.