6:05am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 10 minutes
6:15am - 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, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:30am - Break
4:00pm- Training session - Moving Target Complex DB 24kgs
Primal move warmup
2x:
20kg half TGU, 1/1
32kg GSq, 5
Moving Target Complex
2x of the following (rest after each set), 5-10 minute rest between sets:
DB 24kg DB CL 1, PR 2, FSQ 1
DB 24kg DB CL 1, PR 3, FSQ 1
DB 24kg DB CL 1, PR 5, FSQ 1
DB 24kg DB CL 1, PR 1, FSQ 2
DB 24kg DB CL 1, PR 1, FSQ 3
DB 24kg DB CL 1, PR 1, FSQ 5
DB 24kg DB CL 2, PR 1, FSQ 1
DB 24kg DB CL 3, PR 1, FSQ 1
DB 24kg DB CL 5, PR 1, FSQ 1
32 DB CL / PR /. FSQ
24kg 2H SW, 20
5:00pm - Complete
Notes - Great day. Up very early, did some primal move and KB warm-up, and headed to work for early meetings. Planned to get home in the late afternoon and hit the heavy training, which I did. Got in two sets with the double 24kgs bells and will conclude this 3-week cycle tomorrow with snatching, have not decided if I will use the 24 or stay with the 20kg. Today, really strong with the press, it felt very easy which is a great sign. Solid front squats and cleans. All in all,excellent cycle.
