Friday, September 22, 2017

9/22/17 Friday September 22, 2017 (Circuit work)

6:50am - belly breathing, Primal Move practice, Original Strength resets  - 20 minutes

7:20am - 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

7:50am- Training session - Circuit

3x:
Hip bridges (double and single) x 5
16kg TK Halos x 5/5 L , 5/5 R
Bird dogs x 5/5

Circuit:

24kg TGU to palm x 2/2
24kg kickstand DL x 3/3
16kg BU PR x 2/2
24kg Hike/Swing/Park x 5
16kg BU FSQ x 2/2

28kg TGU to palm x 2/2
28kg kickstand DL x 3/3
20kg BU PR x 2/2
28kg Hike/Swing/Park x 5
20kg BU FSQ x 2/2

32kg TGU to palm x 2/2
32kg kickstand DL x 3/3
24kg BU PR x 2/2
32kg Hike/Swing/Park x 5
24kg BU FSQ x 2/2

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

8:30am - Complete

Notes - Solid work today.  Writing this end of day, feel ok, but the left side has been a little noticeable, but it's moved around, more so in the left lower lat, and hamstring.  Weird stuff, and super annoying / frustrating.  Will just have to keep at it.  Going to do some mobility this evening and focus on rolling, adductors, etc.

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