7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am - Break
12;00pm- Training session - 24kg KB aerobics
2x:
24kg TGU, 1/1
24kg Gsq, 5
20 minutes 24kg KB aerobics
24kg 1H SW 5, CL 3, FSQ 2, set down, switch hands
10 or 11 sets
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 12/12
6lb sledgehammer finger walks, 1/1
12:30pm - Complete
Notes - Good stuff, exactly what I needed. It's crazy how light the 24kg feels. Needed a back off as I was feeling a little worn down, This was good.
