8:05am - 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)
Arm bar 16kg, 1+1, x 2
2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 3/3, x 8
24 total presses per arm (up from 2/2 x 10 last week)
5 minutes AMRAP:
20kg 2H SW
50/50/50/12 - 162 reps
(up from 40/30/30/40 - 140 reps last week)
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am - Training session - PR 28kg, 2H SW 20kg2x:
20kg half TGU, 1/1
20kg TK PR, 5/5
32kg GSq, 5
28kg PR, 3/3, x 8
24 total presses per arm (up from 2/2 x 10 last week)
5 minutes AMRAP:
20kg 2H SW
50/50/50/12 - 162 reps
(up from 40/30/30/40 - 140 reps last week)
9:00am - Complete
Notes - Solid efforts and results for the final week of this cycle. Hit all the presses without missing any reps, stayed through with good form all the way through the final reps. Last set, final rep was tough, but I was not at failure and I had more in the tank. Good sign. Followed that up with a pretty decent improvement in the 5 minute 2H swing test with the 20kg. so that's also nice to see.
Notes - Solid efforts and results for the final week of this cycle. Hit all the presses without missing any reps, stayed through with good form all the way through the final reps. Last set, final rep was tough, but I was not at failure and I had more in the tank. Good sign. Followed that up with a pretty decent improvement in the 5 minute 2H swing test with the 20kg. so that's also nice to see.
