7:30am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
8:00am - 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)
24kg GSq, 3
24kg 2H SW, 10
KB aerobics - 24kg bell, CL/PR/SQ/SN, 20 minutes
8:00am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins
2x:
24kg TGU, 1/1Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:15am - Training session - KB aerobics, 24kg CL/PR/SQ/SN, 20 mins
2x:
24kg GSq, 3
24kg 2H SW, 10
KB aerobics - 24kg bell, CL/PR/SQ/SN, 20 minutes
16 sets total each arm (cleaning from the ground to start each arm in each set)
24kg 2H SW, 20
24 kg DB farmer carry, 1 minute, 1/1
8:50am - Complete
8:50am - Complete
Notes - Great day. Decided to step it up and only use the 24kg bell this week, whereas I alternated sets with the 20kg bell the last couple of weeks. Felt great. Really turned a corner on mobility this week and I couldn't be happier about it. Great stuff. Looking forward to some body weight training this weekend.
