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 - 24kg / 28kg 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:
24kg 1H SW x 10 (switch hands each minute), x 6
28kg 1H SW x 10, x 4
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 Wed evening. Good training session. I can feel that a lot of work has been done this week with my lower lats, particularly on the L side. This is a good feeling I think because I have a tendency on that side to overuse the trap, and the lat and glute don't work enough. I think getting back into 1H swinging, trying to stay tight to the body, and the snatching are helping me re-engage some of these muscles and also slowly get my hinge back. I definitely need to get deeper in my hinge. Have to find a way to load it up more.
