7:05am - 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
Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:20am- Training session - DB 24 / 28kgs complex
3x:
20kg TGU + 2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2
Complex:
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 24kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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
8:00am - Complete
Notes - Really encouraged by this training session and how I have felt today, now writing this late Monday night. Time for a bit of mobility work now, but things have really been working. This is nothing to sneeze at. Complexes are much more difficult than doing these as a superset. I am really pleased with the progress and mainly just that I have been feeling so much better. Fixing the hinge over the last 6-7 weeks has been a huge, huge deal for me.
