In Spokane
7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:15am - Kettlebell warm up
1/2K halos - 16kg, 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 2, PR 2, FSQ 2, 1H SW 2, set down, switch hands
32kg 2H SW, 10
32kg rack carry (off hand holding bell), 30 seconds x 1/1
Band wrist extensions, 10 x 2 sets per hand
8:15am - Complete
Notes - Outstanding training session in Spokane. Doubles with the 32kg for KB aerobics, 20 minutes. Really enjoyed it. Ended with some rack carries with the 32kg, absolutely blew up by triceps and forearms, I really need to do those more often. It's amazing what simple carries can do. I should be incorporating various carries into every single training session nearly. Perfect training session after Thanksgiving day.
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