7:20am - 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 16kg, 1+1, x 2
2x
16kg SL DL, 3/3
16kg TGU, 1/1
24kg 2H SW, 10
20 minutes of KB aerobics:
24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets
Didn't keep track of reps or sets, just went with the flow.
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:35am- Training session - 24kg kettlebell aerobics2x
16kg SL DL, 3/3
16kg TGU, 1/1
24kg 2H SW, 10
20 minutes of KB aerobics:
24 kg CL 1, PR 1, FSQ 1, 1H SW 5, switch hands - 1 set
rest between sets
Didn't keep track of reps or sets, just went with the flow.
7:55am - Complete
Notes - Good stuff. Just going with the flow, playing with the 24kg. Felt great.
Notes - Good stuff. Just going with the flow, playing with the 24kg. Felt great.
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