3/3/17 Friday March 3, 2017 (24kg KB aerobics ladder)

7:10am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

7:40am - 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

7:55am- Training session - 24kg KB aerobics ladder

2x:
24kg TGU to knee, 1/1
24kg GSq, 5
DB 16kgs batwings, 3

24kg windmill, 1/1

20 minutes KB aerobics ladder:

24kg CL1 PR 1 FSQ 1, 1H SW 5, switch hands
24kg CL2 PR 2 FSQ 2, 1H SW 5, switch hands

24kg CL3 PR 3 FSQ 3, 1H SW 5, switch hands

24kg CL4 PR 4 FSQ 4, 1H SW 5, switch hands

24kg CL5 PR 5 FSQ 5, 1H SW 5, switch hands

Got through 2 full sets

24kg 2H SW x 10

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

8:30am - Complete

Notes - Great session, love working with the 24kg in this manner,it's like a tonic.  I still had the last round of 5 reps after 20 minutes, but finished out after the time went off.  Grip endurance is not great, conditioning is not great, but that's not what I have been working on, so this is good.