6:45am - 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
7:00am- Training session - DB 24kgs stepback lunges, pull-ups / SN
2x:
24kg TGU x 1/1
48kg DL x 5
Pull-up x 1
Push-ups x 5
24kg SW 50 reps, different variations / sets
4x:
DB 24kgs step back lunges x 2/2
pull-up x 1
DB 24kgs step back lunges x 3/3
24kg SN x 5/5
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
7:40am - Complete
Notes - Great training session, I loved this. Overhead is so much better on the L. Will keep working scapula exercises. It is clearly helping me. Enjoyed getting in some pull-ups. This is a skill I want to work on and improve now that I am lighter on my feet, and continuing to go down. Getting back into weighted pull-ups would be fun. I think that is strength that will translate. For now I think singles are totally fine.
