12/5/18 Wednesday December 5, 2018 (24kg KB athletics)

6:35am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:05am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:20am- Training session - 24kg KB athletics

2x:
24kg TGU x 1/1
Pull-up x 1
Push-ups x 5

24kg 2H SW x 10

20 minutes:
24kg 1H SW x 2 CL x 2 PR x 2 step-back lunge x 2, switch hands
24kg 1H SW x 3 CL x 3 PR x 3 step-back lunge x 3, switch hands

24kg 1H SW x 5 CL x 5 PR x 5 step-back lunge x 5, switch hands

Got 3 full rounds of this in 20 minutes which ends up effectively with 30 reps per movement per arm.  The sets of 5 frankly were difficult.  Shoulder fatigue from the weekend.  I was definitely not recovered yet.

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

8:00am - Complete

Notes - Decent day, didn't really enjoy this, was not recovered from the weekend as it turns out.  Thinking I might do cleans and front squats on Friday - nothing overhead.  Need more rest there.  Just going to hit the legs.