10:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 20 minutes
11:05am - 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
11:20am- Training session - 24/28/32kg KB aerobics
20kg TGU + windmill, 1/1
DB 12kg batwings, x 3
20 minutes:
24kg CL 5, PR 5, FSQ 5, set down, switch hands
28kg CL 3, PR 3, FSQ 3, set down, switch hands
32kg CL 2, PR 2, FSQ 2, set down, switch hands
got 2 full sets through all bells plus a set with the 24kg for 5 reps per movement. On the FSQ had to use my off hand to help hold the bell in the rack, forearms and grip were burning
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12:00pm - Complete
Notes - Writing this late Christmas evening. Great weekend, amazing time with my kids, girlfriend, ex wife, her boyfriend and her family. I am lucky to be able to enjoy this and have everyone be amiable. It's been a long 4 years since I first learned that my ex wife wanted a divorce. I have learned a lot, and become a much wiser person and better man. I am grateful for the experiences, and for my good health and fortune to be able to enjoy training like this and enjoying the life benefits of strength. I am winding down 2016 in a very positive way and looking forward to a great 2017.
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