6/14/17 Wednesday June 14, 2017 (DB 24/28/32kgs mini complex, 24kg SN ladder)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:45am - 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

7:00am- Training session - DB 24/28/32kgs mini complex, 24kg SN ladder

3x:
24kg TGU x 1/1
24kg GSq x 5

DB 24/28/32kgs mini complex:

DB 24kgs CL x 5 SS PR x 5 

DB 28kgs CL x 5 SS PR x 5 

DB 32kgs CL x 3 SS PR x 3 

10 minutes:
24kg SN x 2/2, 3/3, 5/5

Did 5 sets or 100 reps, was pleased with that, up from 90 last week.

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 - A very good session.  Strong with the 32s, which was great.  Good snatches, I have improved each week of this cycle with the number of reps, without compromising form at all.  Wind is getting a little bit better.