12/11/17 Monday December 11, 2017 (20 minute SN ladder)

6:20am - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

6:35am - 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

6:50am- Training session - 20 minute SN ladder

2x:
SL bridges x 3/3
Scales x 2/2
24kg kickstand DL x 5/5
24kg TGU x 1/1


20 minutes:

20kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5 (first ladder only)

24kg SN ladder 1/1, 2/2, 3/3, 4/4, 5/5

ended up getting 4 ladders with the 24kg

24kg 2H SW x 10

rolling

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

7:30am - Complete

Notes - Really good training session.  Writing this in the evening, body felt great all day today. I continue to believe we may be on to something with the training design.  Body seems to be responding very well to extension movements.