3/10/17 Friday March 10, 2017 (40kg PR - PR)

6:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

7:05am - 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

7:20am- Training session - 40kg PR - PR

24kg TGU, 1/1, indian clubs
28kg TGU, 1/1, indian clubs
32kg TGU, 1/1, indian clubs

3x:
32kg PR, 1/1
32kg GSq, 5

40kg PR 1/1, x 4 (PR)
indian clubs and walking after each set

32kg 2H SW, 10

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

8:10am - Complete

Notes - Another PR for pressing, this time 4 singles each arm with the 40kg.  I don't recall ever hitting more than 1 rep in a session, the last time I tested I hit the 40kg on both sides, with a 44kg on the L only.  Hitting 4 singles with the 40kg is a real confidence booster.  Technique is still better on the L side, as the R side seems to have more of a mobility restriction, or I just try to force it more, not sure, but the R side definitely had some solid reps today as well.  All in all, pleased with this week for sure.

3/9/17 Thursday March 9, 2017 (24kg TGU, GSq)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:15am - 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

7:30am- Training session - 24kg TGU, GSq

24kg TGU to kneeling, 1/1
24kg GSq, 5

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 - Good stuff.  Feeling very good, good sign.