5:00pm - 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
5:15pm- Training session - 24kg H2H SW, push-ups
5x:
24kg TGU x 1/1
20kg BU FSQ x 1/1
pull-up x hang 1 min, hang 2 min, 1, 2, 3 (add each successive set)
5x:
24kg H2H SW x 5/5
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. Had a very enjoyable weekend. Did paddle boarding on Greenlake with the kids on Saturday morning, did this training Saturday late afternoon, had a nice dinner and camp fire outside at the house in our fire pit, and then on Sunday did some bike riding and a long barefoot walk at Greenlake. Feeling excellent and excited for the next cycle.
