6:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
6:30am - Kettlebell warm up
1/2K halos - 12kg, 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 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
6:45am- Training session - DB 24kgs FSQ, 24kg 2N, 20 mins
hanging from balcony
20kg TGU with high bridges x 2/2, x 2
20kg BU SQ x 2/2
20kg snatch holding, walking overhead 1 min, switch hands
20kg BU SQ x 2/2
24kg SN, 2/2
DB 24kgs FSQ, 6, 24kg SN, 8/8 -20 minutes
6 ladder sets completed
36 DB FSQ, 96 snatches (48/48)
DB 24kgs farmer carry, 1 minute, switch hands
hanging from balcony
7:15am - Complete
Notes - This was truly outstanding. What a badass training day. Up early, felt very energized even though I didn't sleep a ton. I was excited to try this training session, combining squatting with snatching. I was under control the whole 20 minutes, though this was challenging. I was sweating which I don't normally get too much of with KB training. Focused on power every rep, great technique, never rushing. Really excited about seeing this kind of progress / results.
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