6:45am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes (needed extra time to mobilize, very tight hamstrings and hips)
7:15am - 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
7:20am- Training session - DB 24kgs complex
2x:
20kg TGU, 3/3 windmills
20kg GSq, 5
30 minutes
DB 24kgs CL 1, PR 1, FSQ 1, Row 1 (used a box for the row)
Not sure how many sets, maybe 17 or 18. The rows slowed things down a bit.
24kg 2H SW, 20
8:00am - Complete
Notes - I enjoyed this. Have not done doubles work in some time. Its a different groove for sure. I noticed in the pressing had significantly improved overhead mobility, and the pressing groove was better. More engaged lats, and arms were closer to my head (straighter line up, better thoracic mobility). That was great to feel. I have not double overhead pressed bells in a long, long time.
