8:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
8:45am - 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
9:00am- Training session - DB 24kgs jerks + push-ups
20kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg TGU + windmill x 1/1
48kg DL x 5
24kgGSq x 5
24kg 2H SW x 10
DB 20kgs jerks x 10
push-ups x 10
4x:
DB 24kgs jerks x 10
push-ups x 10
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
9:30am - Complete
Notes - Writing this on Sunday night. Felt like trying the 24s, and this was pretty darn easy. It's time for a new program. I am going to try Kettlebell Muscle by Geoff Neupert. 6-12 weeks of complexes / chains. I can't decide if I am going to jump in with the 24s, or try the 20s and see how it feels. My sense is try the 20s for an intro week, and if it is feeling too easy, try the 24s for the cycle and see how it goes. There are a few movements (high pulls, double snatches) I don't do much and have never done with two 24s. Best to practice at least a week with the 20s and see how the body responds.
