Monday, March 20, 2017

3/20/17 Monday March 20, 2017 (36kg C&P - PR, 32kg 2H SW)

7:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 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

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

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

36kg C&P, 1/1, 2/2, 3/3, x 5 (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

9:05am - Complete

Notes - Wow, great training session today.  Felt very strong.  5 sets of ladders to triples for C&P with the 36kg.  This is like a mini ROP here, that is a decent amount of presses with a heavy weight.  I am extremely pleased with the progress.  Feeling confident with the technique and taking enough rest to know for sure I am going to hit every single press without any potential for hitting failure, which has been the case, even on the 5th set today.  

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