Sunday, May 21, 2017

5/20/17 Saturday May 20, 2017 (DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks)

7:45am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

8:00am - 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

8:15am- Training session - DB 24kgs complex, 20kg SN breathing ladder, DB 32 kgs farmer walks

20kg TGU+windmill  x 1/1
20kg GSq x 5
24kg TGU+windwill  x 1/1
24kg GSq x 5

DB 24kgs CL x 1 FSQ x 1
DB 24kgs CL x 2 FSQ x 2
DB 24kgs CL x 3 FSQ x 3
DB 24kgs CL x 4 FSQ x 4
DB 24kgs CL x 5 FSQ x 5

20kg SN x 1/1, breath 1
20kg SN x 2/2, breath 2
20kg SN x 3/3, breath 3
20kg SN x 4/4, breath 4
20kg SN x 5/5, breath 5
20kg SN x 6/6, breath 6
20kg SN x 7/7, breath 7
20kg SN x 8/8, breath 8
20kg SN x 9/9, breath 9
20kg SN x 10/10, breath 10

DB 32kg farmer walks x 2 (about 90 seconds each)

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

8:55am - Complete

Notes - Excellent session, really felt good for this training session.  A great mix of movements, I really enjoyed these Saturday sessions during this cycle.

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