Wednesday, April 26, 2017

4/26/17 Wednesday April 26, 2017 (DB 24kgs KB aerobics)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:15am - 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

7:30am- Training session - DB 24kg KB aerobics

3x:
24kg TGU  x 1/1
24kg 2H SW x 20

20 minutes DB 24kgs KB aerobics

DB 24kgs CL x 3 SS PR x 2 FSQ x 1

Think I got 12 or 13 rounds done

24kg 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

8:10am - Complete

Notes - This was really good and I enjoyed it a lot.  Especially doing double cleans, I want to get back to those.  I like that snappy feeling, keeping the elbows tight, and opening up the hands at the top of each rep.  Great stuff.  Body feeling a little bit better and better.

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