Wednesday, August 16, 2017

8/16/17 Wednesday August 16, 2017 (36kg 1H complex, carries)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 25 minutes

7:25am - 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

7:40am- Training session - 36kg 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg complex x 5:

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 1/1

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 - First and foremost, it's my 40th birthday today, which is awesome.  Quite the day and plenty of reflection on my life through the first 40 years, and a lot to be very grateful for.  There is also a lot to be excited about for the future.  Starting out the day with a great training session was the way to go.  Now, I will relax and enjoy the rest of the day!

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