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.
