Friday, September 18, 2015

9/18/15 Friday September 18, 2015 (24kg DB CL, FSQ complex)

6:45am - belly breathing, OS resets, lacrosse ball work - 45 minutes (some extra lacrosse ball work)

7:30am - 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:45am- Training session - 24kgs DB CL, FSQ complex

Cossack stretches
16kg GSQ

3x:
16kg TGU, 1/1
20kg BU FSQ, 3/3

20 minutes complex:

24kgs DB CL 3, FSQ 3

13 total sets (up from 12 last week)

39 24kgs DB CL, 39 DB FSQ

8:20am - Complete

Notes - Very good session today and strong work. Good technique, and some improvement in density as I got one extra set in compared with last week.  Good progress, I am very pleased.  Good week of training. 

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