In Spokane for work - different training day as a result (inside a gym).
7:30am - Joint mobility drills - 15 minutes
7:45am - Kettlebell warm up ("Standard")
1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
1/2K halos - 30 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm (2X L, 2X R)
OH lockout walks with the 40 lbs (about 2 minutes each arm)
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm (2X L, 2X R)
OH lockout walks with the 40 lbs (about 2 minutes each arm)
8:00am - Very short on time, decided to do SW, HP as well as SN with the 30 lb kb.
The following combination was done 2X in sequence:
SW with 40 lbs, 10X L/R, 20X Alt L/R
HP with 40 lbs, 5X L/R
SN with 30 lbs, L/R alt 7,6,5,4,3,2,1 (30X L/R)
Push-ups (P-U) - standard P-U on the ground, really driving with the lats. 10X.
8:30am - Complete
Notes -
In the circumstances a great session. I went to bed at 2am after partying with coworkers for our last night in Spokane on our engagement. I got about 5 hours of sleep but definitely hung over and felt brutal until I finished the kettlebell warm up. Broke a sweat doing the SN and felt great afterwards.
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