8:50am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
9:20am - 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
9:35am- Training session - DB 24kgs RR SS PR step lunge complex
2x:
single leg bridges x 3/3
24kg TGU x 1/1
scales x 2R, 3L (I like doing more of these on the L to ensure I wake up the L glute)
24kg 2H SW x 15 (concentrate on bracing for the punch with abs)
Complex 5x:
DB 24kgs Renegade Rows 1/1 x 3 , SS PR 1/1 x 3, stepback lunges 1/1 x 3
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
10:20am - Complete
Notes - Writing this on Tuesday evening. A great start to 2018. Another go around with the double 24kgs complex, each time I do this, I feel like I improve the technique in each movement and things are feeling very strong. Adductor issues are at bay. Keeping the hip flexors nice and loose and avoiding those getting locked down and tight is key for me it seems.
