8:40am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
8:55am - 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
9:10am- Training session - 24kg KB aerobics
3x:
20kg TGU + windmill, 1/1
20kg GSq, 5
20 minutes KB aerobics:
24kg 1H SW 3 x SN 2 x FSQ 1 switch hands, 1 set
short rest after each set
24kg 2H SW x 10
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:40am - Complete
Notes - Great session. I was feeling extremely tight last night and spent quite a bit of time working on my adductors, quads, rolling those out with the KB and also with a foam roller. Also my lats on the foam roller. Tremendous help, woke up feeling significantly better and that laid nice groundwork for this session. Swings are very good for me, and snatches as well, need that hip hinge, it really opens things up and offsets the heavy pressing. Overall, pleased here.
