Monday, March 13, 2017

3/13/17 Monday March 13, 2017 (36kg C&P - PR, 32kg 2H SW)

6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes

7:35am - 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

7:50am- Training session - 36kg C&P, 32kg 2H SW

3x:
20kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings, 3

32kg C&P, 1/1, 2/2

Ladder
36kg C&P, 1/1, 2/2, 3/3, x 4 (PR) rest in between each set

8 minutes:
32kg 2H SW x 15

Got 120 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

9:00am - Complete

Notes - Was moving a bit slowly this morning, not sure why, the rain and everything, it just took me a lot of time to get going, bring the bells in and out of the house, etc.  It will be nice in the new house to have a dialed in set up where I can just go into a garage, open the door, and get to work.  I look forward to that greatly.  In any event, this was some seriously strong pressing in the end, another PR, 4 ladders to 3 C&P with the 36kg.  Really, really pleased with this.  Things are feeling good and I am confident in my technique.  Worked on using the lat, and an active negative back into the rack after each press.  Also got in some solid swings after.  I did have to take a hell of a lot of rest on the presses, it is really stretching out these sessions to a very long length.  Hopefully over time I could do with less rest, I am trying to be cautious.

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