7:05am - 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
7:20am- Training session - 100 28kg SW, DB 28kgs complex
24kg TGU + PR x 1/1
48kg DL x 5
28kg TGU + PR x 1/1
48kg DL x 5
100 swings 28kg
2H x 20
1H x 10/10
2H x 20
1H x 10/10
2H x 20
3x:
DB 28kgs CL x 2 SS PR x 2
DB 28kgs CL x 3 SS PR x 3
DB 28kgs CL x 5 SS PR 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
8:00am - Complete
Notes - Very pleased with this training session. I weighed 218 after this. I am down 10 lbs from where I started, and would like to get down to 210 by wedding day on September 15th. The focus on conditioning has been very good, and I have cleaned up my diet, taking down the carbs and just focusing on real foods. Feeling strong and the video of my last set of 5s looked good from a technique standpoint, which is very encouraging to be doing with 2 28s. I believe I am capable of doing this training session with 32s at some point in the near future, and not having it feel like a total max effort.
