Saturday, April 15, 2017

4/15/17 Saturday April 15, 2017 (24kg KB aerobics)

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, 1/1
20kg GSq, 5

20 minutes KB aerobics:
24kg 1H SW 4 x SN 3 x FSQ 2 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

10:20am - Complete

Notes - Great session.  This is a significant improvement from how I was feeling yesterday.  I think missing that 40kg press ended up being a bit of a mental issue, and I also probably needed more rest between sets, and I didn't take it, and ended up getting gassed.  Combination of a lot of stuff. Today felt really good, which is encouraging.