5:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes
5:45am - 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
6:00am- Training session - DB 24kgs Jerks on the min 12 min - PR
hanging from balcony
2x:
20kg TGU with high bridges x 2/2
20kg Windmill x 3/3
20kg BU PR x 2/2
hanging from balcony
DB 24kgs Jerks on the minute, 12 minutes (up from 9 minutes last week)
5 reps x 4 mins
4 reps x 4 mins
3 reps x 4 mins
48 reps - PR
DB 24kgs farmer carry, 1 minute
hanging from balcony
6:30am - Complete
Notes - Outstanding training session, couldn't be more pleased. OH position on both arms was good, more mobility, less tension. My left arm got tired near the end of the session but that is my "strong" arm (my R is my "stronger" arm, haha) and that happens with a lot of overhead work. This was very condensed, on the minute work and it was not easy. 48 DB 24kg Jerk reps in 12 minutes is something I am pleased with, it's obviously a PR as I am just starting out with the Jerk. It's one hell of a conditioning movement. You really get breathing heavy. I really like these, a lot. It's exciting to practice this movement and see small improvements.
