8:15am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:30am - Training session - Focus on DB 24 kg Moving Target Complex (CL, PR, SQ), 1H Suitcase Carries 32kg
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 15, 20
DB 24 kg Moving Target Complex, add in an extra set of 5:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Total of 21 DB CL / DB PR / DB SQ
1H Suitcase Carry, 32kg, 1/1 x 2 laps around my backyard
9:15am - Complete
Notes - Great day. Memorial Day. Kevin was finishing up the program for this cycle so he wanted me to go ahead and to the Moving Target Complex, adding in an extra set of 5, so 2, 3, 5, 5 of each circuit. I asked him to program Farmer Carries because I felt I could benefit from this practice. So the finisher today was a couple of laps around the backyard alternating sides with the 32kg. I was surprised how difficult it is - really blows up the grip. Love it. Looking forward to this cycle.
24kg TGU , 2/2
24kg G Sq, 10
24kg SW, 5, 10, 15, 20
DB 24 kg Moving Target Complex, add in an extra set of 5:
1 CL, 2 PR, 1 SQ rest
1 CL, 3 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 5 PR, 1 SQ rest
1 CL, 1 PR, 2 SQ rest
1 CL, 1 PR, 3 SQ rest
1 CL, 1 PR, 5 SQ rest
1 CL, 1 PR, 5 SQ rest
2 CL, 1 PR, 1 SQ rest
3 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
5 CL, 1 PR, 1 SQ rest
Total of 21 DB CL / DB PR / DB SQ
1H Suitcase Carry, 32kg, 1/1 x 2 laps around my backyard
9:15am - Complete
Notes - Great day. Memorial Day. Kevin was finishing up the program for this cycle so he wanted me to go ahead and to the Moving Target Complex, adding in an extra set of 5, so 2, 3, 5, 5 of each circuit. I asked him to program Farmer Carries because I felt I could benefit from this practice. So the finisher today was a couple of laps around the backyard alternating sides with the 32kg. I was surprised how difficult it is - really blows up the grip. Love it. Looking forward to this cycle.
