6/21/17 Wednesday June 21, 2017 (32kg PR, 28kg 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 - 32kg PR, 28kg chain

3x:
24kg TGU  x 1/1
48kg DL x 5

24kg PR x 5/5

5x:
32kg PR x 2/2

Chain 28kg:
28kg 1H SW + CL + FSQ x 3, set down, switch hands
28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 1H SW + CL + FSQ x 3, set down, switch hands

28kg 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 - Back off week, this was very easy, which is nice to experience because this is not a light load.  Feeling strong and rested, this is good.