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 28kgs complex
3x:
20kg TGU + 2 PRs at top x 1/1
Pull-up x 2
20kg BU FSQ x 2/2
warm-up
DB 24kgs 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
5x Complex:
DB 28kgs CL x 3, PP PR x 3, step-back lunges x 3/3
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 - Writing this on Monday night. Solid training session, this was the culminating session with the heaviest load in this cycle. Not easy by any stretch. I find that complexes with the 3s are harder than doing 5s but setting down between each movement. Finishing with lunges each set is just tough. You have to hold onto those damn bells and they want to spill out. On the push presses I was feeling like I was able to push my elbows into the top of my hips on the dip and really drive up overhead. Probably the best that movement has felt since I have been practicing it.
