8:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
9:15am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:30am- Training session - Press ladder, swings
3x:
20kg FMS TGU, 1/1
48kg DL, 5
20kg BU PR, 1/1
3x:
24kg PR, 5/5
36kg PR, 2/2
32kg PR, 3/3
32kg 2H SW, 20, 15, 10, 5, very limited rest between each set. 50 total reps.
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:15am - Complete
Notes - Very slow moving today. Kind of an odd morning physical-wise, I think it just reflects trying to get back in the groove after being on vacation for Thanksgiving. Overall, I am pleased with the pressing results today. My groove is improved, and I really noticed it on the sets of 3 with the 32kg, following pressing the 36kg. The 32kg is now an extremely strong weight for me and one I feel I am continuing to increasingly dominate. Obviously I can always get better (more reps, more sets) and that is the fun in this. But, I see the progress that has been made and how that weight feels now compared to before, and I appreciate the improvements and the confidence that comes with gripping that bell now.
