8:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
9:00am - Break
10:35am - 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
10:50am- Training session - 36kg, 40kg KB aerobics
2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10
15 minutes KB aerobics
Alternate:
36kg 1H SW 2, CL, FSQ, set down, switch hands
40kg 1H SW, 2, CL, FSQ (hold bell with off hand), set down, switch hands
4 sets of each bell
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
11:20am - Complete
Notes - This was outstanding. Using the 40kg bell and feeling very good with it, even though I had not worked with this bell much in quite some time. All the work with the 36kg made this not overly challenging. The 36kg felt extremely strong. Really happy with this progress. Love the KB aerobics template. Always enjoy it.
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