6:25am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12kg armbars - 1 L, 1 R
6:40am - Training session -DB SQ 24 kgs, DB SW 24 kgs, 16 kg high volume SN 7 mins
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10
Superset 4X:
DB SQ 24 kg, 5
DB SW 24kg, 5 (second set 10, decided 5 was better)
16 kg high volume SN, 7 minutes, 150 reps (40/40, 40/40, 40/40, 10/10, 5/5)
7:20am - Complete
Notes - Really enjoyed this. Interrupted by kids during snatching after 2 minutes and 40 reps, stopped came back and got the final 110 reps in the final 5 minutes of the timed 7 minute session. Felt good, probably needed better lockout on some reps which requires a lot of concentration when trying to snatch fast.
Warm up -
TGU 24kg, 2+2
GSq 32 kg, 5
DB DL 32 kg, 5, single 5L, 5R alt
2H SW 32 kg, 10
Superset 4X:
DB SQ 24 kg, 5
DB SW 24kg, 5 (second set 10, decided 5 was better)
16 kg high volume SN, 7 minutes, 150 reps (40/40, 40/40, 40/40, 10/10, 5/5)
7:20am - Complete
Notes - Really enjoyed this. Interrupted by kids during snatching after 2 minutes and 40 reps, stopped came back and got the final 110 reps in the final 5 minutes of the timed 7 minute session. Felt good, probably needed better lockout on some reps which requires a lot of concentration when trying to snatch fast.
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