Monday, November 21, 2016

11/21/16 Monday November 21, 2016 (32kg KB aerobics)

6:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:15am - 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

7:30am- Training session - 32kg KB aerobics

3x:
24kg TGU to windmill, 1/1
24kg BU FSQ, 1/1

20 minutes 32kg KB aerobics:
32kg CL, PR, FSQ, 1H SW, set down, switch hands

32kg 2H SW, 10

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

8:10am - Complete

Notes - Really enjoyed this today.  Did a one-hour yoga breathing and stretching class yesterday with my girlfriend, first time I have done a yoga class in some time.  Really prepared me for today, opened up the adductors and low back in a very significant manner.  This could be tremendous for me to incorporate as normal recovery methods.  I was dominating the 32kg bell today.  Pumped up about it.

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