6:35am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
6:50am- Training session - Circuit
3x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
24kg BU PR x 1
3x:
24kg 1H SW x 5/5
DB 24kgs step-back lunges x 3/3
28kg 1H SW x 5/5
DB 16kg BU SQ x 3
40kg 2H SW x 10
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
7:30am - Complete
Notes - Getting around to logging this on Friday morning on my way to San Diego for my bachelor party:) Should be fun. This training session was good. Had the hip and low left back not feeling great on Monday after training the press, then that went away. Been great all week. Same pattern going on here, something with the press sets things off a bit with that hip. All the ballastic work I think is key for me to keep the hip flexors open, etc. etc. When I press I definitely need to balance that out with ballastics, which we have been doing and it's been effective. This was a great session. Feedback from Kevin on the video of my last set was good, I need to use my lat on the 1H SW and get my arm straight. I had seen in the video the arms were not straight, I will get it fixed. I think that might be from snatching as I am working hard in the snatch to keep the bell as close to my body as possible. Swing is different.
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