9:20am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
9:35am - 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 16kg with 3 presses and rotations, 1/1
9:50am- Training session - 24kg KB aerobics
2x:
20kg TGU + windmill, 1/1
48kg DL, 5
15 minutes KB aerobics:
24kg 1H SW 5, FSQ 3, SN 2, set down, switch hands
(I screwed this up, was supposed to be SW 5, SN 3, FSQ 2)
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
10:20am - Complete
Notes - Good training session, I kind of screwed it up because I let me son use my phone and didn't have the notes in front of me. It would have made more sense to swing then snatch, then FSQ, but I had it backwards and I went swing, into FSQ, and then snatched. Oh well. It was a quick, good training session in any event.
