Wednesday, December 16, 2015

12/16/15 Wednesday December 16, 2015 (40kg HSP, 24kg SN)

7:10am - belly breathing, foam roller, lacrosse ball work, Primal Move practice   - 25 minutes

7:35am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - superset 40kg 2H SW HSP, 24kg SN

2x:
20kg half TGU to windmill position, 1/1
48kg DL, 8

8x:

40kg 2H SW Hike Swing Park, 3
24kg SN, 5/5

24 total 40kg 2H SW HSP
80 24kg SN (40/40 L/R) (up from 60, 30/30 last week)

24kg 2H SW, 15

8:20am - Complete

Notes - Outstanding training session, this went very well.  Wanted to moderate the increase in volume on the 24kg, just to step it up a bit at a time, not rushing.  60 reps last week, went to 80 reps today, that was perfect.  Really feeling it today, including feeling good with the L shoulder, elbow, forearm, wrist.  Getting a little better recovery I think and clearly getting over my sinus infection that was bogging me down for literally weeks is a huge gain in and of itself.  Feeling fortunate to be able to enjoy this.  Conditioning doesn't seem great, at some point I will probably benefit from more timed sets, but this is really working for me right now in terms of dialing in technique and not rushing a clock. 

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