8/9/17 Wednesday August 9, 2017 (32kg/36kg 1H complex, carries)

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 - 32kg/36kg 1H complex

2x:
24kg TGU x 1/1
24kg BU FSQ x 1/1
24kg BU PR x 1/1

32/36kg complex:
32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm
36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

36kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

32kg 1H SW x 5 PR x 1 FSQ x 1, set bell down, do other arm

DB 36kgs farmer carries
40kg suitcase carry x 1/1
DB 36kgs farmer carries
40kg suitcase carry x 1/1

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

8:30am - Complete

Notes - Really solid, quick training session.  Still noticing a lean when I am doing the suitcase carry with bell in the L hand with the 40kg, and gait is not as smooth.  This is something to mull over with Kevin and see what we think about that. It raises a clear difference from when I have the bell in the R hand, where I can stay more upright and gait is smoother when walking with the bell.