Sunday, November 6, 2016

11/5/16 Saturday November 5, 2016 (24kg KB aerobics)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:00am - 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

8:15am - Break

12;00pm- Training session - 24kg KB aerobics

2x:
24kg TGU, 1/1
24kg Gsq, 5

20 minutes 24kg KB aerobics

24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands

10 or 11 sets

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

12:30pm - Complete

Notes - Good stuff, exactly what I needed.  It's crazy how light the 24kg feels.  Needed a back off as I was feeling a little worn down,  This was good.

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