7/3/17 Monday July 3, 2017 (36kg PR, 40kg 2H SW)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 75 minutes (lots of stretching and lacrosse ball work)

7:45am - 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

8:00am- Training session - 36kg PR, 40kg 2H SW

2x:
24kg TGU + PR at the top x 1/1
Pull-up x 1, x 1
36kg DL x 5

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

5x:
36kg PR x 2/2

10 minutes on the minute:

40kg 2H SW x 11

110 2H SW total

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

8:45am - Complete

Notes - Holiday today, so I took an exceptionally long time to warm up, more of less intentionally.  Needed some extra lacrosse ball work on my right tricep and elbow which didn't surprise me.  On Saturday in putting together the squat rack I had to do a ton of tightening on bolts, etc. etc. and thought I tried to use both arms/hands, I used the right a little bit more due to better dexterity.  My hands were tired and I figured I might bark a little on the R side.  Not a big deal.  I felt some good release on the lacrosse ball work and paid a lot of attention to technique during the traning session.  Things went very well.  Very strong.