8:00am - belly breathing, Primal Move practice, lacrosse ball release, foam roll - 45 minutes
8:45am - 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
9:00am- Training session - heavy TGUs to below, heavy 2H SW
28kg TGU to elbow, 5 L, 5 R (set bell down and rest after every rep - all singles)
32kg TGU to elbow, 3 L, 3 R
36kg TGU to elbow, 2 L, 2 R
2x:
32kg 2H SW, 10
36kg 2H SW, 10
40kg 2H SW, 10
60 heavy swings total
9:45am - Complete
Notes - Some heavy bells for sure. This will be an interesting cycle. Pretty strong on all the TGUs, really focused on a strong grip, keeping my eye on the bell at all times. Pulling hard with the off harm on the ground. The 2H SW felt great, all bell sizes. Focused on a strong hinge and engaging the lats to take pressure off the arms (not swinging with the arms - using the hips, glutes and lats).
