7:45am - 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
8:00am- Training session - Circuit
3x:
20kg armbar x 1/1
Bird dogs x 5/5
Pull-up x 1, 2, 3 (increase by 1 each successive set)
Push-ups x 5 (these feel fantastic)
Circuit:
SL bridge x 5/5
20kg TK PR x 3/3
48kg DL x 5
24kg GSq x 5
24kg Hike Swing Park x 5
SL bridge x 5/5
20kg TK PR x 5/5
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5
24kg TK PR x 3/3
48kg DL x 5
28kg GSq x 5
28kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 4/4
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5
SL bridge x 5/5
24kg TK PR x 5/5
48kg DL x 5
32kg GSq x 5
32kg Hike Swing Park x 5
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:45am - Complete
Notes - A good progression and a good training session. Relaxed day yesterday, had chiro this morning after this training session, just continuing to focus on rest and recovery.
