Friday, October 14, 2016

10/14/16 Friday October 14, 2016 (PR ladders - 36kg PR)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 35 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1

7:50am- Training session - PR ladders

2x:
20kg TGU FMS, 1/1
24kg TK PR 3/3
32kg 2H SW, 20

3x:
28kg PR, 4/4
36kg PR, 2/2 (PR
32kg PR, 3/3

2x:
32kg rack walks, 1/1
32kg 2H SW, 20

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1

8:35am - Complete

Notes - Fantastic session.  Another good night of sleep fueled this.  A personal record with the 36kg, I don't believe I have ever done a double MP with the 36kg, and I got 3 different sets of that in this session.  Absolutely fantastic, really pleased with this.  Feeling very solid and may be at an all-time best for pressing power.  I think I am in a better spot with this than when I went into SFG2 in early August, which is great.  The narrower stance, toes out a bit, consistent practice, lots of things contributing to this.  A back-off week is likely in order next week to try and solidify these gains!

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