7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 35 minutes
7:35am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:50am- Training session - 36kg KB aerobics
2x:
24kg TGU, 1/1
32kg Gsq, 5
24kg 1H SW, 10/10
15 minutes KB aerobics
36kg 1H SW, CL, FSQ, set down, switch hands
Didn't keep track but I would guess 12 to 13 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
8:20am - Complete
Notes - Adding back in a 4th more rigorous training day. The 36kg, a good bell. Nice to know I can move this around with a lot of confidence. Particularly noticed very solid cleans, which led to solid front squats. Used to be a little shakier with the 36kg in the rack for a single bell front squat, and needed to use the offhand to stabilize. Not today. All of the focus lately on racking the KB is paying off.
