4/5/17 Wednesday April 5, 2017 (DB 24kgs and 44kg circuit)

7:05am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:35am - 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
Arm bar 20kg, 1+1

7:50am- Training session - DB 24kgs and 44kg circuit

2x:
24kg TGU + presses x 1/1
32kg GSq x 5
DB 16kgs batwings x 5

4x:
DB 24kgs FSQ x 5
DB 24kgs PPR (active negatives) x 3
44kg loaded clean x 1/1
DB 24kgs SS PR x 3/3
44kg 2H SW x 10

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

8:40am - Complete

Notes - Loved this session, felt very strong.  Have not worked with doubles in some time and all of these movements felt very strong and good.  Also good to handle the 44kg and continue to gain in confidence with that bell.

4/4/17 Tuesday April 4, 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
Arm bar 20kg x 1/1

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.