Monday, October 3, 2016

10/3/16 Monday October 3, 2016 (32kg CL&PR)

6:15am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 20 minutes

6:35am - 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

6:50am- Training session - 32kg CL&PR

2x:
16kg TGU with neck and shoulder rotations, 1/1
24kg TK PR 5/5
24kg 2H SW, 20

20kg BUP, 1/1, x 3

32kg CL&PR, 3/3 x 8

32kg 2H SW, 10

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

7:35am - Complete

4:15pm - Chiro

Notes - Wow, outstanding training session.  Triples clean and pressing the 32kg, for 8 sets. I went back to training logs for prepping for SFGII and in early August I had one session with 6 sets of 4s, and a set of 3s, which was a PR.  So basically I am sitting right at or near a PR for pressing the 32kg, with dramatically less ramp up to get there.  This is awesome.  I was not near failure today on the 3s, and frankly I didn't have much time for rest in between sets.  I think it took me 17 minutes to get the 8 sets done.  Great, great sign. Really happy about this.  Got a deep tissue massage last night, really helped, and keeping up with the Chiro with another appt today.  Good things are happening.

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