Monday, April 9, 2018

4/9/18 Monday April 9, 2018 (DB 24kgs complex)

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

7:05am - 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

7:20am- Training session - DB 24kgs complex

3x:
20kg TGU +  2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2

Complex 5x:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3

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

8:00am - Complete

Notes - Excellent training session.  This went well.  Focused on stepping back more in the lunges, felt more solid, and I think I got a better stretch and movement in my R hip flexor as a result.  Also had a strong body weight warm up which helped me feel ready going into this.  A good start to this cycle.