12/9/17 Saturday December 9, 2017 (DB 24kgs RR SS PR step lunge complex)

8:20am - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

8:35am - 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

8:50am- Training session - DB 24kgs RR SS PR step lunge complex

2x:
24kg TGU x 1/1
Scales 1/1 x 2
Bridges x 5
Plank x 1 minutes
24kg 2H SW x 10 (concentrate on bracing for the punch with abs)

Complex 5x:
DB 24kgs Renegade Rows 1/1 x 2 , SS PR 1/1 x 2, stepback lunges 1/1 x 2

24kg 2H SW x 10

rolling

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

9:20am - Complete

Notes - Writing this on Sunday evening.  This was great.  I feel like we may be onto something.  The rows are extremely hard for a light weight, I think this is going to shore up a weakness that may exist for me.  The row on the L is particularly challenging.  Developing more mid back strength will likely take some pressure off the L shoulder and the L hip in the press (the same likely holds for the R side too).  This could be meaningful. I also really like the step back lunges, I think they can help open up the front side of my legs quite a bit (hip flexors).  They are challenging in a good way.