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 1/1
24kg BU PR x 1/1 + BU FSQ x 1/1 (dropped BU PR after the first set)
scales x 1/1
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 night. Feeling fantastic, had a great weekend. Really happy for another successful cycle. Couple of chiro visits and one body work session also helped sort out the left shoulder / arm significantly. Onward and upward.
