7:40am - belly breathing, lacrosse ball, Primal Move practice - 25 minutes
8:05am - Kettlebell warm up
1/2K halos - 16kg, 5X each side / each leg (total 10X)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 24kg KB aerobics
2x:
24kg TGU, 3/3 windmill position, L, R
24kg GSq, 5
24kg CL 1, PR 1, FSQ 1, SN 1, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 2, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 3, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 4, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 5, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 6, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 7, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 8, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 9, set down switch hands, repeat
24kg CL 1, PR 1, FSQ 1, SN 10, set down switch hands, repeat
10 CL / PR / FSQ per arm, 55 snatches per arm
Notes - Training session in the morning from our hotel room in Spokane. The absolute beauty of kettlebells. I am not sure I can really articulate how awesome it is to be able to carry a couple of bells with you on vacation etc. and have a hand-held gym wherever you go. One 16kg and one 24kg and I was completed gassed after marching through this KB aerobics session with little rest periods. Great stuff.
