6:55am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work - 15 minutes
7:10am - 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
7:25am- Training session - 32kg C&P ladders, 2H SW ladder
2x:
24kg TGU+windmill x 1/1
24kg GSq x 5
DB 16kgs batwings x 5/5
24kg BU PR x 1/1
32kg PR x 1/1
32kg C&P x 2/2
Ladder
3x:
36kg C&P x 1/1, 2/2, 3/3 (set the bell down between hands)
18 C&P per arm
5x:
36kg 2H SW x 10
50 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
8:10am - Complete
Notes - Man, this was outstanding. The final rep on the last set of C&P on the R side was tough, but not at failure. It was still a solid rep. That R side is coming around, groove is improving again. Fixing it with better clean and rack position. Very encouraging week here to end with a 36kg session like this.
