2:50pm - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 30 minutes
3:05pm - 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
3:20pm- Training session - 28kg C&P, 28kg 2H SW
2x:
16kg armbar + TGU + windmill, 1/1
24kg GSq, 5
12kg TK halo, 8/8
2x:
16kg BU PR, 2/2
DB 12kg batwings, x 3
24kg PR, 5/5
4x:
28kg C&P, 2/2
28kg 2H SW, 20
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
4:00pm - Complete
Notes - Excellent and quick training session in the afternoon on Saturday. Pressing is back, and it feels pretty damn good. Extreme focus on an excellent clean - EVERY TIME - as well as an active negative back into the rack. On the R side it feels like an absolute spring is being loaded and the bell just shoots up into lockout. It's coming around on the L as well, the good thing is I can feel the lat working more effectively now, and the trap and shoulder is staying down and not shrugging. This could be a big a ha moment for me.
