6:15am - Joint mobility drills and Primal Move - 30 minutes
6:45am - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 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
Roll to press (TGU start) - shoulder cam shafts, each arm
7:00am - Training session - 1H SW, 16, 20, 24, alternating sets of 10, mix DB SW 16
Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R
SW session 3X for the following combo:
1H SW 16, 10 L, 10 R, 10 alt L/R
1H SW 20, 10 L, 10 R
1H SW 24, 10 L, 10 R (last set went 5 L, 5 R, 5 L, 5 R to maintain form)
DB SW 16s, 10
A total of 150 reps per arm.
7:25am - Complete
Notes - This was actually a lot of work in a short amount of time, I enjoyed it. The reps all felt very strong.
Warm up -
GSq, 20kg, 5
GSq, 24kg, 5
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
TK PR with 16kg, 5 L/R
SW session 3X for the following combo:
1H SW 16, 10 L, 10 R, 10 alt L/R
1H SW 20, 10 L, 10 R
1H SW 24, 10 L, 10 R (last set went 5 L, 5 R, 5 L, 5 R to maintain form)
DB SW 16s, 10
A total of 150 reps per arm.
7:25am - Complete
Notes - This was actually a lot of work in a short amount of time, I enjoyed it. The reps all felt very strong.
