3/15/17 Wednesday March 15, 2017 (40 and 44kg work - PR)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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 - 40 and 44kg work

3x:
24kg TGU + presses, 1/1
48kg DLq, 5
DB 16kgs batwings, 3

32kg loaded CL, 1/1
32kg FSQ, 2/2
32kg PPR, 1/1
32kg 2H SW, 10

3x:
40kg loaded CL, 1/1
40kg FSQ, 2/2
40kg PPR with active negative, 1/1
40kg 2H SW, 10

2x:
44kg loaded CL, 1/1
44kg FSQ, 2/2
44kg PPR with active negative, 1/1
44kg 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

9:00am - Complete

Notes - Another great training session, my only comment here is that these are definitely taking a long time start to finish.  I think it is a reflection of working near max loads with bells that I just have not done this kind of work with.  I definitely feel confident and strong, that is not an issue, but I am taking plenty of rest.  It has felt like the right thing to do.  In any event, this type of work with the 44kg for a couple of sets will sure as hell get your attention.  Great stuff though.

3/14/17 Tuesday March 14, 2017 (24kg TGU, GSq)

10:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

10:15am - 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

10:30am- 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

10:45am - Complete

Notes - Solid.