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 - 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
16kg SN x 10/10
6x:
DB 24kgs step back lunges x 5/5
pull-up x 1
24kg SN x 8/8
30/30 lunges
96 snatches
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 workload. I had one bad rep with a lunge where I lost my footing, and my right lower lat grabbed a bit as I tried to stabilize. Shit happens. Fortunately not a big deal and another chance to demonstrate a bit of resilience. Training is not always going to be perfect. Had a chiro adjustment this afternoon, and am doing some bodywork tomorrow. I want to get ahead of recovery leading up to SFGII on December 9-10 in Seattle. Going to try and be diligent and smart about that.
