5/24/17 Wednesday May 24, 2017 (DB 24kgs complex)

6:30am - belly breathing, Primal Move practice, lacrosse ball release, hamstring work  - 15 minutes

6:45am - 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

7:00am- Training session - DB 24kgs complex

2x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

DB 24kgs complex:

DB 24kgs CL x 1 SS PR x 1 FSQ x 1
DB 24kgs CL x 2 SS PR x 2 FSQ x 2

DB 24kgs CL x 3 SS PR x 3 FSQ x 3

DB 24kgs CL x 4 SS PR x 4 FSQ x 4

DB 24kgs CL x 5 SS PR x 5 FSQ x 5

DB 24kgs CL x 4 SS PR x 4 FSQ x 4

DB 24kgs CL x 3 SS PR x 3 FSQ x 3

DB 24kgs CL x 2 SS PR x 2 FSQ x 2

DB 24kgs CL x 1 SS PR x 1 FSQ x 1

25 reps each movement total

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

7:45am - Complete

Notes - Pleased with this session.  It was frankly quite easy except for the sets of 4 and 5 on the front squats.  Those are always tough at the end of a complex.  Solid stuff all around.