6/10/17 Saturday June 10 2017 (24/28kg work)

9:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:30am - 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

9:45am- Training session - 24/28kg work

24kg TGU x 1/1
24kg GSq x 5

3x:
28kg TGU x 1/1
28kg 2H SW x 20
28kg GSq x 5
24kg BU PR x 1/1
24kg hike SN park x 5/5 (set down between hands but stay in the hike position)

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

10:15am - Complete

Notes - Good session, pressed for time, but was able to bang out 3 sets of this quickly.  I am really liking snatching these days.  Also, my TGU feels as good as it ever has overhead, which is an excellent sign.  No difference between the 28 and the 24.

6/9/17 Friday June 9, 2017 (36kg PR, 32/36kg chain)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:00am - 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

7:15am- Training session - 36kg PR, 32/36kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5
32kg PR x 2/2

4x:
36kg PR x 2/2

Chain 32/36kg:
32kg 1H SW + CL + FSQ x 3, switch hands
36kg 1H SW + CL + FSQ x 3, switch hands

32kg 1H SW + CL + FSQ x 3, set down, switch hands

36kg 1H SW + CL + FSQ x 3, set down, switch hands

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

8:00am - Complete

Notes - Very good training session.  Pressing going well, maintaining good strength, and getting in the reps with the 36.  I enjoyed the chain work, putting in the 36kg, that will get your attention.  Solid.