7:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
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)
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
Arm bar 16 kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
8:30am - Training session - TGUs, 2H SW ladder
24kg TGU, 1/1Arm bar 12 kg, 1/1
Arm bar 16 kg, 1/1
Arm bar 16kg with 3 presses and rotations, 1/1
8:30am - Training session - TGUs, 2H SW ladder
24kg SL DL, 3/3
32kg TGU, 1/1
32kg SL DL,
32kg TGU, 1/1
32kg TGU, 1/1
5x:
2H SW 40kg, 10
2H SW 44kg, 10
2H SW 48kg, 10
150 swings
2H carries
40kg
44kg
48kg
2H SW 44kg, 10
2H SW 48kg, 10
150 swings
2H carries
40kg
44kg
48kg
9:10am - Complete
Notes - Very good day. Pretty heavy workload with the swings, for sure, but pretty powerful all around. I am pleased with how my body is feeling this week. I am not overtrained, doing about just the right amount of work I think.
