7:00am - 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
7:15am- Training session - 40kg CL+PPR, push-ups
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
24/32/36/40kg SW x 10 reps each
24kg CL+PPR x 5, set down, switch hands
2x:
32kg CL+PPR x 5, set down, switch hands
push-ups x 5
36kg CL+PPR x 3, set down, switch hands
push-ups x 5
40kg CL+PPR x 1, set down, x 1, set down, switch hands
push-ups x 5
rolling
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 - Good training today, this went very well. Wanted to exercise some caution with the 40kg, so I cleaned it, push-pressed it, set it down, did it again as opposed to trying for doubles. That was also an opportunity to practice cleaning from the floor with the heavy well, which I hope will help my one-rep max press. I think it's the right way to approach that bell. I also want to get into swinging the heavier bells one-handed. Need to get in some more 32kg one-hand swing this week. I don't generally swing on Tuesdays or Thursdays but I may work in a few extra reps just to start getting some of that in. Or Saturday too.
