11/4/17 Saturday November 4, 2017 (TGUs and 2H SW)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:30am - 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 20kg with 3 presses and rotations, 1/1

7:45am- Training session - TGUs and 2H SW

24kg TGU x 1/1
Pull-up x 1
28kg TGU x 1/1
Pull-up x 2
32kg TGU x 1/1
Pull-up x 3

3x:
28kg 2H SW x 10
Push-ups x 3
32kg 2H SW x 10
Push-ups x 3
36kg 2H SW x 10
Push-ups x 3

rolling

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

8:15am - Complete

Notes - Great session, moving really well.  32kg TGU felt good, strong.  Wider legs for the get-down and stepping back further is helping a lot, felt confident with this.

11/3/17 Friday November 3, 2017 (24kg work capacity complex)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 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 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg work capacity complex

2x:
Crawling x 1 min
Pull-up x 1, 2 (each successive set)
Pushup plank with leg lifts

20 minutes 24kg work capacity complex:

24kg CL x 1 PR x 1 FSQ x 1 SN x 1 Get down x 1 (1 set)
switch hands, back and forth

Got about 10 full sets per side (1 minute each rep

rolling

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 - This was very enjoyable.  Very easy with a 24kg bell.