4/22/17 Saturday April 22, 2017 (24kg KB aerobics)

From Spokane

9;20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

9:35am - Kettlebell warm up

Arm bar 16kg, 1+1
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
Arm bar 24kg, 1+1

9:50am- Training session - 24kg KB aerobics

2x:
24kg TGU + windmill, 1/1
24kg GSq, 5
DB 16kgs batwings x 5

20 minutes KB aerobics:
24kg 1H SW 5 x SN 4 x FSQ 3 switch hands, 1 set

Got 9 sets

short rest after each set

24kg 2H SW x 10

Band wrist extensions, 10 x 2 sets per hand


10:20am - Complete

Notes - This felt very good.  Tired, but good.