Wednesday, December 14, 2016

12/14/16 Wednesday December 14, 2016 (2H SW ladder)

6:25am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

6:55am - 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

7:10am- Training session - 2H SW ladder

3x:
24kg TGU to windmill, 1/1
24kg SLDL, 3/3
16kg overhead walks, 1/1

3x:
28kg 2H SW, 10
40kg 2H SW, 10
36kg 2H SW, 10
32kg 2H SW, 10

120 swings

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

7:45am - Complete

Notes - Very good training session.  Things have really come around and I am ready to take the training wheels back off again.  Doing some rolling has really been helping for the shoulders as well.

No comments:

Post a Comment