6:05am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:35am - 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
6:50am- Training session - 20 / 24kg 1H SW
3x:
20kg high knee marching x 5/5
bird dogs x 5/5
scales x 1/1
pull-up x 2
push-ups x 5
10 minutes on the minute:
20kg 1H SW x 10 (switch hands each minute), x 2
24kg 1H SW x 10, x 8
100 reps
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
7:30am - Complete
Notes - Writing this Friday evening. Another good day, that is several in a row, I am encouraged. Interesting observation as I continue to do several hip and pelvis-focused mobility drills from the Pain Free book. I added Air Bench which is basically wall sits. Very difficult. The drill helps with ankles, hips, and I think is helping to level out my hips, align the pelvis, straight back. I have been doing it several times a day.
