6:50am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:05am - 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
7:20am- Training session - 28kg PR ladders, 28kg 2H SW
2x:
16kg BU TGU x 1/1
48kg DL x 8
one arm one leg plank hold 1/1
Ladder
3x:
28kg PR x 1/1, 2/2, 3/3 (set the bell down between hands)
18 PR per arm
10 minutes on the minute:
28kg 2H SW x 15
Got 150 total swings
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Excellent session, this was easy, felt great. Continue to work on the clean, no twist or muscling the bell into the rack, using the hips. Things are going well.
