4/7/17 Friday April 7, 2017 (40kg 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

2x:
24kg TGU + windmill x 1/1
48kg DL x 8
DB 16kgs batwings x 5

28kg PR x 3/3
32kg PR x 2/2
36kg PR x 1/1

40kg PR 1/1, x 6
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 - Very good session, 6 singles with the 40kg ties a PR.  With that said, feeling very tight in the obliques, hips, quads, primarily on the L side.  Adductor again as well, both sides a bit.  A bit beaten up.  I suspect this could be from the doubles work on Wednesday, squats, push presses, seesaws.  Had not done doubles work in a long time.  Frustrating.  Need to get some foam roll time and other soft tissue work done. Yoga this weekend would be a good idea.

4/6/17 Thursday April 6, 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
Arm bar 20kg x 1/1

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.