7:10am - 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
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
7:25am- Training session - DB 24kgs KB aerobics
3x:
24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10
DB 24kgs KB aerobics:
20 minutes:
DB 24kgs CL x 2 SS PR x 2 FSQ x 2
DB 24kgs CL x 3 SS PR x 3 FSQ x 3
DB 24kgs CL x 5 SS PR x 5 FSQ x 5
Got 4 full rounds. 40 reps per movement
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Solid. Last set was tough, I was pushing the time. Had to finish the 5 front squats after the 20 minute timer went off. All in all, great stuff. Back off week comes at the right time and how about a back off that still has double 24s for load!! And is a legit back off. Nice.
