Wednesday, April 13, 2016

4/13/16 Wednesday April 13, 2016 (20kg KB aerobics)

In New York City for work

24hr fitness on 53rd and Lex

7:00am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1, x 2
Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:30am- Training session - 20kg KB aerobics

2x:
Hip flexor stretch
20kg TGU with bridge, 1/1
20kg GSq, 5
20kg 2H SW, 10

20 minutes - KB aerobics
20kg 1H SW 5, SN 5, PR 5, set down, switch hands - 1 set

8 sets

20kg 2H SW, 20

8:00am - Complete

Notes - Very solid.  A challenging session to be snatching right into pressing.  No joke on the shoulders, at the end I was definitely gassed and sweating my ass off.  Really delighted I was able to get this done in NYC.

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