6/7/19 Friday June 7, 2019 (KBM - DB 20s Week 9 Heavy Day)

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

7:00am - 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

7:15am- Training session - KBM - DB 20s Week 9 Heavy Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 2 BU PR x 2
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 2 BU PR x 2
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2

5x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest

Got this done in 19 minutes - it was very tough.  On the 4th and 5th sets I had to put the bells down for a quick shake-out after the MPRs.  Grip shot.

Indian Clubs 2 minutes 

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 - this was actually ok.  Though I had to put the bells down, honestly I don't think it is a good idea to compromise form just for the sake of not putting them down. Hopefully next week I can get through the 4th set.  5 sets in 19 minutes is fine for the amount of work going on here.  You have 10 minutes of rest between the sets, 9 minutes of actual work, and this is some serious work.  I am pleased. this has been super fun going through KBM.