7/14/17 Friday July 14, 2017 (44/24/44kg circuit)

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 - 44/24/44kg circuit

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

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

32kg TGU x 1/1
Pull-up x 3
DB 36kgs DL x 5

32kg Hike/Clean/Park x 3/3

40kg Hike/Clean/Park x 3/3

Circuit - 3x
44kg Hike/Clean/Park x 3/3
44kg 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

7:45am - Complete

Notes - Another excellent training session.  Much more intuitive about warm up sets, doing things smartly and then being ready when the work sets hit.  Really strong performance, good ending here to another cycle with clear progress made. Cleaning a 44kg 3x with the parking between each rep is some serious business.  Strength and cardio work, I was sweating profusely at the end of this one and still perspiring 20 minutes later even after a shower.  Nice.