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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