9:30am - 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:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1
25 minutes:
20kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
Just keep going back and forth until time is up
24kg 2H SW, 20 (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45am- Training session - KB aerobics, 20kg / 24kg2x:
Glute raises, 5
48kg DL, 5
16kg half TGU, 1/1
25 minutes:
20kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
24kg CL 1, PR 1, FSQ 1, 1H SW 5, set down, switch hands
Just keep going back and forth until time is up
24kg 2H SW, 20 (very hard style with as much acceleration on the bell going into the hole as possible, hard hip snap)
10:25am - Complete
Notes - Slept like a rock and completely right through my alarm, but I felt better this morning having done that. Busy weekend and I needed those extra hours. Got behind this morning as a result but that's ok. This was a solid training session. Pressing the 24kg felt great. Actually doing everything with the 24kg felt great.
Notes - Slept like a rock and completely right through my alarm, but I felt better this morning having done that. Busy weekend and I needed those extra hours. Got behind this morning as a result but that's ok. This was a solid training session. Pressing the 24kg felt great. Actually doing everything with the 24kg felt great.
