6/17/17 Saturday June 17, 2017 (32kg PR, 2H SW ladder)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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

7:50am- Training session - 32kg PR, 2H SW ladder

3x:
24kg TGU x 1/1
48kg DL x 5

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

3x:
32kg PR x 5/5

3x:
32kg 2H SW x 10
36kg 2H SW x 10
40kg 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

8:35am - Complete

Notes - Good training session. I was a little wary here as my left trap had been acting up and I had done quite a bit of lacrosse ball work, mobility work, but by the time I started to train, it was feeling fine, and I eases into things to make sure I was feeling ok. Once I did the warm up set of doubles with the 32kg, I was good.  Focused on shoulder packing, and pressing from the lat, and everything felt good.  Writing this on Sunday, had a great day with my kids and Leah and her family yesterday, went to Bainbridge Island, and I got a great night's sleep.  Time to enjoy Father's Day!

6/16/17 Friday June 16, 2017 (36kg PR, 32/36kg chain)

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 - 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

5x:
36kg PR x 2/2

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

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

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

32kg 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

7:45am - Complete

Notes - Getting around to documenting this finally on Sunday.  Good training, end of this cycle, this was actually a decent amount of work and pretty challenging.  After the training session my left trap was acting up a bit. Did some good lacrosse ball work the last few days, it's fine now.  Going in for chiro on Monday, normal visit, an adjustment should help.  I think that the one hand swings as well as FSQ and generally the chain work with the 36kg is a pretty big challenge for me.  I think on the FSQ I probably would have benefited in terms of improved control and form to hold the bell with my off hand at least for the last sets in each chain.  Not an easy move.