Wednesday, December 13, 2017

12/13/17 Wednesday December 13, 2017 (Circuit work 24/28/32kg)

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

7:00am - 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 20kg with 3 presses and rotations, 1/1

7:15am- Training session - Circuit work 24/28/32kg

24kg GSq x 8
Pull-up x 1
28kg GSq x 7
Pull-up x 2
32kg GSq x 6
Pull-up x 3

24kg TGU x 1/1
24kg 2H SW x 10
Plank x 15 seconds
28kg 2H SW x 10
32kg C&PR x 3/3
32kg 2H SW x 10

24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 4/4
32kg 1H SW x 5/5

24kg TGU x 1/1
24kg 1H SW x 5/5
Plank x 15 seconds
28kg 1H SW x 5/5
32kg C&PR x 5/5
32kg 1H SW x 5/5

32kg 2H SW x 10

rolling
hanging from the bar

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 - Good training session, no joke, decent amount of work for sure.  Focusing now as I write this Wed evening on stretching, mobility work, adductor focus, doing butterflys, bridges etc.  Haven't done a ton of 1H SW for quite some time but these felt pretty good. 

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