9/14/18 Friday September 14, 2018 (24kg CL, DB 20kgs stepback lunges, push-ups)

Training in Spokane

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:45am - Kettlebell warm up

1/2K halos - 16kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:00am- Training session - 24kg CL, DB 20kgs stepback lunges, push-ups

16kg BU PR x 3/3
16kg BU FSQ x 3/3
16kg SN x 10/10
20kg BU PR x 3/3
20kg BU FSQ x 3/3

24kg SW / 16kg SN, 100 reps, different variations

ascending / descending ladder:

24kg CL x 1
DB 20kgs step back lunges x 1/1
push-ups x 1

x 2 x 2/2 x 2
x 3 x 3/3 x 3... up to x 5 x 5/5 x 5

then down to x 4 x 4/4 x 4 all the way to x 1 x 1/1 x 1

Total reps are effectively 25 of each movement

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand

7:40am - Complete

Notes - Did ascending / descending ladder for something different.  This was enjoyable.