7/7/17 Friday July 7, 2017 (40/24/44kg circuit)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (resting, taking it easy)

8:15am - 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

8:30am- Training session - 40/24/44kg circuit

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

32kg TGU x 1/1
Pull-up x 1, 1
DB 36kgs DL x 5

32kg TGU x 1/1
Pull-up x 2
DB 36kgs DL x 5

32kg Hike/Clean/Park x 3/3

Circuit - 3x
40kg Hike/Clean/Park x 3/3
40kg 2H SW x 10
24kg 1H Hike Snatch Park x 3/3
24kg SN x 5/5
44kg 2H HSP x 3
44kg 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

9:10am - Complete

Notes - Real solid training session today.  Heavy loads, that's some really decent work with the 40 and 44.  Excellent.