2/22/17 Wednesday February 22, 2017 (36kg PR - PR, 32kg 2H SW)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:45am - 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

7:00am- Training session - 36kg PR - PR, 32kg 2H SW

3x:
24kg TGU + windmill, 1/1
20kg BU FSQ, 2/2
DB 16kgs batwings, 3

32kg PR, 1/1
32kg PR, 2/2

36kg PR, 3/3, x 4 (PR) rest in between each set

8 minutes:
32kg 2H SW x 10

Got 100 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

7:45am - Complete

10:00 - 11:00am - Bodywork

Notes - Wow, great day.  Felt so much better and easier frankly than Monday, even with one more set, for another PR pressing the 36kg for triples - 4 sets.  Really delighted.  Last night I did some exercises from the Pain Free book, supine groin stretch, to try and work out some tightness in my R lat, which I felt was affecting my shoulder, elbow etc. on the R side.  That was helpful.  Felt energized for this session today and really pleased with the outcome.  I also got an hour of bodywork today which I think will help with recovery.  I need more soft tissue work for sure as I am setting personal bests on the press with regularity here, but have to make sure I am staying as healthy as possible while doing so.

2/21/17 Tuesday February 21, 2017 (24kg TGU, kickstand DL)

9:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:15am - 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 + Crooked Arm bar with 3 presses and rotations

9:30am- Training session - 24kg TGU, SLDL

24kg TGU to kneeling, 1/1
24kg SLDL, 3/3

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

9:45am - Complete

Notes - Writing this on Wed evening late.  Tuesday was a struggle, didn't feel all that great.  Trying to work through some kinks.