11/19/16 Saturday November 19, 2016 (24kg KB aerobics)

9:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:45am - 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

10:00am- Training session - 24kg KB aerobics

2x:
20kg TGU, 1/1
20kg BU FSQ, 1/1
24kg 1H SW, 10/10

20 minutes 24kg KB aerobics

24kg 1H SW 2, CL 2, FSQ 2, 1H SW 2, set down, switch hands
24kg 1H SW 3, CL 3, FSQ 3, 1H SW 3, set down, switch hands

24kg 1H SW 5, CL 5, FSQ 5, 1H SW 5, set down, switch hands

3 full sets

60/60 1H SW
30/30 CL
30/30 FSQ

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

10:45am - Complete

Notes - Great aerobic session, feeling very good, perfect amount of volume, with the right bell.