3/5/16 Saturday March 5, 2016 (24kg KB aerobics ladder)

4:30pm - belly breathing, Primal Move practice, lacrosse ball release, foam roll   - 30 minutes

5:00pm - 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 20kg with 3 presses and rotations, 1/1

5:15pm- Training session - KB aerobics 24kg ladder

2x:
24kg full TGU, 1/1
24kg GSq, 5

KB aerobics 24kg ladder, no time limit

24kg CL 1, PR 1, FSQ 1, SN 2, set down, switch hands - 1 set
24kg CL 1, PR 1, FSQ 1, SN 3, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 1, SN 5, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 2, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 3, SN 1, set down, switch hands - 1 set

24kg CL 1, PR 1, FSQ 5, SN 1, set down, switch hands - 1 set

24kg CL 2, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 3, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

24kg CL 5, PR 1, FSQ 1, SN 1, set down, switch hands - 1 set

16 CL, 9 PR, 16 FSQ, 16 SN each arm

5:45pm - Complete

Notes - Great training session, greatly enjoyed this.  Had a big day including playing soccer with the kids at Greenlake.  Felt great to run around and kick the ball.  Really moving well these days.