Wednesday, October 11, 2017

10/11/17 Wednesday October 11, 2017 (28kg HSP / 28kg 2H SW)

6:25am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:55am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar 20kg, 1+1
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
20kg 2H behind the back hold x 2 minutes
20kg FSQ x 5

7:10am- Training session - 28kg HSP / 28kg 2H SW

Crawling x 1min
Pushup x 5
Pull up x 1, 2, 3 (increase one rep each round)

Superset x 5:
28kg H/S/P x 5
28kg 2H SW x 11, 12, 13, 14, 15 (increase one rep each round)

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

7:45am - Complete

Notes - Very good training session.  What a difference a week makes.  Adductors were completed overfiring after this training session last week, no issues today.  Very encouraging.  Right after this training session I also was able to move 80 concrete pavers around my yard to make way for a house project, and then carry a very heavy wooden pallet over my head (all of those TGUs and presses over 5 years have made the overhead position one that is completely natural to me and feels extremely strong) two blocks to the recycle bin.  Strength for every day activities, strong when you need to be strong.  Absolutely fantastic stuff.

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