8/23/17 Wednesday August 23, 2017 (24kg complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 24kg complex

2x:
24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

24kg 2H SW x 10

15 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2 1H SW x 2, set down, switch hands
24kg 1H SW x 3 SN x 2 FSQ x 3 1H SW x 3, set down, switch hands

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, set down, switch hands

got 2 sets

24kg 2H SW x 10 x 2

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 - Good training session, felt fine, didn't want to push much.  Went to chiro today to work on this adductor stuff, left low back / illiac crest and right hip / hamstring tightness.  All old patterns.  Got some ideas.  Have bodywork later today as well.  Just have to work through this.