6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
7:15am - 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)
7:15am - 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
Arm bar 16kg with 3 presses and rotations, 1/1
7:30am - Training session - 1H PR 28kg, DB SW 24kg
Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1
7:30am - Training session - 1H PR 28kg, DB SW 24kg
16kg TGU, 2/2
16kg BUP, 1/1
24kg BU CL, 1/1
1H Press Ladders 28kg
28kg, 1, 2, 3, x 4 each arm (up from 3 sets last week)
24 presses each arm
DB SW 24kg, 10, x 3
8:00am - Complete
Notes - Excellent day. Didn't sleep a ton but really felt good. Warmed up quick and did quick work, very focused. Solid presses, nailed 4 sets with good technique, no reps even close to failure. This is excellent. Finished with powerful double swings. Great way to end the week.
