3/24/17 Friday March 24, 2017 (40kg PR - PR)

Back from working in Spokane

4:00pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

4:15pm - 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

4:30pm- 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 6 (PR)
indian clubs and walking after each set

32kg 2H SW, 10, x 5
50 swings

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

5:15pm - Complete

Notes - Great end to the 3-week training cycle with another PR pressing the 40kg, 6 singles each arm!  I knew this was going to be tough as I traveled back and forth to and from Spokane yesterday/today.  It's always difficult to train on the same day as a plane flight, but I dialed this in and got it done in the late afternoon after getting back to Seattle.  Really excited about how this cycle went.

3/23/17 Thursday March 23, 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 - Solid.