7/17/17 Monday July 17, 2017 (DB 24kgs KB aerobics)

6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

7:10am - 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

7:25am- Training session - DB 24kgs KB aerobics

3x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

DB 24kgs KB aerobics:

20 minutes:

DB 24kgs CL x 2 SS PR x 2 FSQ x 2

DB 24kgs CL x 3 SS PR x 3 FSQ x 3

DB 24kgs CL x 5 SS PR x 5 FSQ x 5

Got 4 full rounds.  40 reps per movement 

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

8:00am - Complete

Notes - Solid.  Last set was tough, I was pushing the time.  Had to finish the 5 front squats after the 20 minute timer went off.  All in all, great stuff.  Back off week comes at the right time and how about a back off that still has double 24s for load!! And is a legit back off.  Nice.