7:40am - 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
16kg TGU, 1/1
3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5
2H SW ladder superset push-ups:
2x:
24kg 10, 5 push-ups
28kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups
24kg 10, 5 push-ups
100 2H SW, 50 push-ups
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:55am- Training session - 2H SW ladder, push-ups16kg TGU, 1/1
3x:
Glute raises, 5
Fire Hydrant, 3/3
48kg DL, 5
2H SW ladder superset push-ups:
2x:
24kg 10, 5 push-ups
28kg 10, 5 push-ups
32kg 10, 5 push-ups
28kg 10, 5 push-ups
24kg 10, 5 push-ups
100 2H SW, 50 push-ups
8:30am - Complete
Notes - This was a very good training session. Felt solid, these movements compliment each other so well. Got a pretty nice pump actually in the chest from doing this many push-ups, which was cool. I don't do a ton of horizontal chest training (i.e. don't bench anymore) and push-ups will always be a hell of a great exercise. I don't like to push the numbers as I want to watch my elbows since they get a hell of a lot of work each week from KBs, pull-ups etc. but 50 is not an issue. Great work set and a real nice training effect today.
Notes - This was a very good training session. Felt solid, these movements compliment each other so well. Got a pretty nice pump actually in the chest from doing this many push-ups, which was cool. I don't do a ton of horizontal chest training (i.e. don't bench anymore) and push-ups will always be a hell of a great exercise. I don't like to push the numbers as I want to watch my elbows since they get a hell of a lot of work each week from KBs, pull-ups etc. but 50 is not an issue. Great work set and a real nice training effect today.
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