7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
7:30am - 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
7:45am- Training session - DB 24kgs circuit
3x:
24kg TGU to windmill, 1/1
24kg 1H SW, 10/10
DB 24kgs SS PR, 5/5
24kg 1H SW, 10/10
DB 24kgs FSQ, 5
24kg 1H SW, 10/10
DB 24kgs rack walk
24kg 2H SW, 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:25am - Complete
Notes - Very solid day, a bit of conditioning, a bit of strength. Felt good. Noticing more depth in the windmills, which is great to see. Also interesting to do a double rack on the squats and rack carries. It felt odd, given how much single bell work I have been doing and seriously grooving a strong single bell clean to prepare for pressing.
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