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
3x 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
Indian clubs x 3 minutes
7:50am - Complete
Notes - Back-off week, cut volume to about 60% from last week. Felt very strong today. Really noticed this on my pull-ups in the warm-up sets. Good stuff going on.
