Monday, January 8, 2018

1/8//18 Monday January 8, 2018 (PR ladder 28/32/36kg + pull-ups, 32kg 2H SW)

5:50am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:20am - 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 20kg with 3 presses and rotations, 1/1

6:35am- Training session - PR ladder 28/32/36kg, 32kg 2H SW

2x:
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
20kg TGU + bridge x 1/1
20kg TK PR x 5/5

3x:
28kg PR x 3
Pull-up x 1
32kg PR x 2
Pull-up x 1
36kg PR x 1
Pull-up x 1

10 minutes on the minute:
32kg 2H SW x 10

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

7:20am - Complete

Notes - A solid start to this training cycle.  I liked included in the pull-ups after each press bell, that was a good move.  Really helped me feel the lats and ensure I was pressing from the lats on each rep.  Right elbow acting up just a bit.  Planning on some yoga tomorrow night to balance things out, feel like I need it.  Can get tight when doing a lot of pressing and I want to be proactive on doing things that will help keep things in balance.

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