Monday, February 6, 2017

2/6/17 Monday February 6, 2017 (36kg PR, 28kg 2H SW)

7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (moving slowly, snow day this morning, threw some things off)

7:45am - 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

8:00am- Training session - 36kg PR, 28kg 2H SW

3x:
16kg TGU plus press at the lunge, overhead, in the getdown lunge, 1/1
DB 16kgs batwings, 3
32kg GSq, 5

28kg PR, 2/2
32kg PR, 2/2

36kg PR, 2/2, x 6 rest in between each set

7x:
28kg 2H SW x 15

Got 105 total swings

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:50am - Complete

Notes - Really excellent training day today.  Big cues from Kevin to focus on ensuring that I am pressing into the ground with my big toes and ball of the feet.  I was really driving the bell up today and that is the most solid I have ever felt pressing the 36kg.  Given that 6 sets of doubles is what I ended the last cycle on, and it was a challenge, this was a bit surprisingly good today.  Small technique improvements can really make a huge difference.  Also feeling more snappy in the swing after fixing my feet.  All in all, very pleased with this.

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