Wednesday, January 20, 2016

1/20/16 Wednesday January 20, 2016 (2H 1H SW 28kg, 24 mins)

Started the day in Spokane

7:30am - belly breathing, Primal Move practice, lacrosse ball release   - 20 minutes

Fly back to Seattle

3:50pm - Lacrosse ball release

4:05pm - 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

4:20pm- Training session - 2H 1H 28kg SW, 24 mins

3x:
24kg half TGU, 1/1
48kg DL, 5

24 minutes, on the minute, switching 1H arm each minute

2H SW 28kg, 5 into 1H SW, 3

120 2H SW, 36/36 1H SW L/R

5:00pm - Complete

Notes - Good stuff here.  Very strong work this afternoon after coming back from working in Spokane.  At set 12 (of 24), I had totally broken a sweat and realized hey this is no joke with a 28kg.  It's definitely good for me to get this conditioning work in, but also strength work too since it is the 1H SW and it calls for me to be really dialed in with form.  This was a step up from last week with the 24kg and I felt like my technique was actually better with the heavier bell this week, so very good sign. 

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