8:30am - belly breathing, lacrosse ball, Primal Move practice - 30 minutes
9:00am - 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
9:15am- Training session - loaded cleans, CL&PR 36kg, 2H SW 48kg
2x:
hanging
12kg BU TGU, 1/1
48kg DL, 5
parallete bars L-sit hold 10-20 seconds
36kg 2H SW, 5
40kg 2HSP ,3
3x:
40kg loaded CL, 1/1
44kg loaded CL, 1/1
3x:
36kg CL&PR, 1/1, 2/2
9 clean and presses per arm
5x:
48kg 2H SW, 10
10:00am - Complete
Notes - Very heavy day, this was intensive but very good. Lots of work in, the loaded cleans were strong, I need that practice if I am going to come even close to trying to press at least the 44 at SFGII, ideally the beast as I need that to pass the strength test. I keep focusing on how far I have come and I just need to keep going at this pace, and I will get there. The 36kg presses were easier today than on Wednesday, so that that was a good sign. Off to Priest Lake, ID to enjoy a holiday weekend - very excited.
