1/20//18 Saturday January 20, 2018 (DB 24kgs RR CL SS PR step lunge complex)

Olympic athletic club Ballard

1:35pm - belly breathing, Primal Move practice, Original Strength resets  - 15 minutes

1:50pm- Training session - DB 24kgs RR CL SS PR step lunge complex

2x:
Bridges x 5/5
24kg TGU x 1/1
DB 24kgs DL x 5

4x:
DB 24kgs Renegade Rows 1/1 x 3 , CL x 3, SS PR 1/1 x 3, stepback lunges 1/1 x 3

DB 24kg farmer carries x 1 very long set, walking in circles, backwards, forwards (maybe a 4-5 minute set)

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

2:30pm - Complete

Swimming - 30 minutes

Notes - Writing this on Sunday evening.  Did this from the Olympic Athletic Club in Ballard where my fiance is a member.  Wanted to keep this short, not too hard, which I accomplished.  Got a really good pump from the long farmer carries, I want to keep these in the rotation.  This is a massively underrated exercise.  Pick them up, go for a walk.  Got in some swimming after the session, was very nice.  Did a massage today, and another epson salt bath.  The last 4 days have gone a very long way in helping me get recovered after a challenging several weeks at work.  Pleased and ready to hit the last week of this cycle.