8:00am - 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
8:15am- Training session - 24kg, body weight
3x:
24kg TGU x 1+ step back lunge x 3 + jerk x 1, switch hands
48kg DL x 5
pull-up x 1, x2, x3 (+1 each set)
push-up x 5
rolling
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
8:45am - Complete
Notes - Writing this on Sunday. This was nice and easy. The last several nights I have focused on some Pain Free exercises (supine groin stretch) to open up my adductors and also work on my left shoulder, which seemed to get a bit off during the training on Friday. Things are feeling good. I have also taken some long walks - 5 miles this morning. Some recovery work this weekend plus body weight moves I think has been a good decision.
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