Saturday, August 12, 2017

8/12/17 Saturday August 12, 2017 (24kg complex 20 mins)

8:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 minutes

8:30am - 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

8:45am- Training session - 24kg complex 20 minutes

24kg TGU x 1/1
24kg kickstand DL x 5/5
24kg 2H SW x 10

20 minutes:
24kg 1H SW x 2 SN x 2 FSQ x 2, switch hands 1H SW x 2 SN x 2 FSQ x 2, rest
24kg 1H SW x 3 SN x 2 FSQ x 3, switch hands 1H SW x 3 SN x 3 FSQ x 3, rest
24kg 1H SW x 5 SN x 2 FSQ x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5, rest

Ended up getting 3 full sets in 20 minutes

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

9:30am - Complete

Notes - Decided to keep the training same as last week.  After doing the first set of 5s, I was supposed to keep with sets of 5 for the rest of the training session, but I was feeling a little drained and wanted to keep form intact.  It's been a long week, interviewed and got a big job offer, which is super excited but it's been stressful. Also celebrating my 40th birthday today a with friends and family (turning 40 on August 16th).  All in all, the work was solid and I think it was a good move to modify the plan for today.

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