6/11/16 Saturday June 11, 2016 (24kg KB aerobics)

8:30am - belly breathing, lacrosse ball, Primal Move practice - 45 minutes

9:15am - Kettlebell warm up

1/2K halos - 8kg, 8X each side / each leg (total 16X)
1/2K halos - 12kg, 8X each side / each leg (total 16X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:30am- Training session - 24kg KB aerobics

2x:
24kg TGU, 3/3 windmill position, L, R
48kg DL

24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat

24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat

10 CL / PR / FSQ per arm, 55 snatches per arm

24kg 2H SW, 10

10;00am - Complete

Notes - Moving slow this morning and did a bit of extra soft tissue work, which was good.  Used the 24kg on my abductors and really tried to blast those a bit as they were tight.  Helped a lot.  Actual training was great. snatching really seems to open up my back and makes my hips feel good.  Felt great all day. I really noticed how strong by grip is and I was just manhandling the 24kg, which is an amazing feeling.  This is great stuff and the progress this year is so evident when I pick up a 24kg and it just feels so damn light.  This is a great, great sign for me.