7:00am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 45 minutes (moving slowly, snow day this morning, threw some things off)
7:45am - 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
8:00am- Training session - 36kg PR, 28kg 2H SW
3x:
16kg TGU plus press at the lunge, overhead, in the getdown lunge, 1/1
DB 16kgs batwings, 3
32kg GSq, 5
28kg PR, 2/2
32kg PR, 2/2
36kg PR, 2/2, x 6 rest in between each set
7x:
28kg 2H SW x 15
Got 105 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:50am - Complete
Notes - Really excellent training day today. Big cues from Kevin to focus on ensuring that I am pressing into the ground with my big toes and ball of the feet. I was really driving the bell up today and that is the most solid I have ever felt pressing the 36kg. Given that 6 sets of doubles is what I ended the last cycle on, and it was a challenge, this was a bit surprisingly good today. Small technique improvements can really make a huge difference. Also feeling more snappy in the swing after fixing my feet. All in all, very pleased with this.
