7:15am - 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
7:30am- Training session - Circuit
2x:
24kg TGU x 1/1
Pull-up x 1, x 2 (second set)
20/24kg BU PR x 1 (24kg second set)
2x:
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
36kg 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
8:00am - Complete
Notes - Nice, easy session today. Left shoulder continues to head back to normal I believe. Keeping up with the mobility work. Left low back / top of hamstring was a bit tight yesterday but much better today. Likely from pressing on Monday. That came up throughout this entire cycle, though it was less of an issue with every week. Something to be aware of. Not quite sure how to get that to go totally away. I am wondering if I can get tighter in the abs and glutes for pressing or some other technique improvements that would help. Ballastics seem to be really good as a counter balance and I respond well since I have fixed my hinge (swings, snatches).
