Tuesday, March 11, 2014

3/11/14 Tuesday March 11, 2014 (24kg SL DLs, SW variations)

6:30am - Original Strength and Primal Move - 30 minutes

7:00am - 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)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar with press, 12kg, 3+3

Kids woke up - 15 min interruption

7:30am - Training session - Focus on 24kg SL DLs, TGUs, SW combos

16kg TGU to knee, 2/2, holding for 30 seconds in lockout at the knee position
24kg SL DLs, 5/5

Break

8:45am -

2H SW 24kg, 10
1H SW 24kg, 10/10
H2H SW 24kg, 10/10

24kg SL DLs, 5/5

H2H SW 24kg, 10/10
1H SW 24kg, 10/10
2H SW 24kg, 10

100 total SW reps

9:00am - Complete

Notes -  Good day.  Body felt good.  The work put in to stretch out the lats and the pecs is helping quite a bit.  Will continue to keep doing hangs from my porch every day to decompress the spine and get some of these stretching benefits.  I think this is going to be big for me.  Body work later today from my acupuncturist for some soft tissue help as well which will be good.

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