Monday, February 13, 2017

2/13/17 Monday February 13, 2017 (36kg C&P, 28kg 2H SW)

7:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 45 minutes (moving slowly)

8:15am - 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 - 36kg C&P, 28kg 2H SW

3x:
16kg TGU + press at lunge and overhead, 1/1
32kg GSq, 5
DB 12kgs batwings, 5

32kg PR, 1/1

32kg C&P, 2/2

36kg C&P, 3/3, x 3 rest in between each set

10 minutes:
28kg 2H SW x 15

Got 125 total swings (9 sets)

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

9:00am - Complete

Notes - Outstanding stuff here.  A little C&P today for triples, this is very good.  Long weekend in Bend, OR, am fighting a sinus infection but all in all this was a strong effort in the circumstances.