8/19/17 Saturday August 19, 2017 (24kg complex)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 30 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 - 24kg complex

2x:
24kg TGU x 1/1
24kg GSq x 5

24kg 2H SW x 10

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

24kg 1H SW x 5 SN x 2 FSQ x 5 1H SW x 5, switch hands 1H SW x 5 SN x 5 FSQ x 5 1H SW x 5, rest

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

9:00am - Complete

Notes - Good training session and really worked up quite the set.  I mixed this up slightly and decided not to time the session, but just go for 3 full sets, on a crisp pace; I also added in swings at each end for a "swing sandwich".  I probably was right around 20 minutes, maybe a minute or two over.  Not setting the bell down at the hand switch definitely increases intensity and keeps the heart rate very high.  A nice combination.