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 32kgs 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
2x:
DB 24kgs step back lunges x 5/5
DB 28kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11
DB 32kgs step back lunges x 3/3
pull-up x 1
24kg SN x 11/11
28/28 lunges
132 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
8:10am - Complete
Notes - Now that was challenging. One of the toughest training sessions I have run, ever. Stayed controlled, all good reps. 3/3 with the double 32s is something else. I think on a long-term basis the double 28s are likely the sweet spot here where you can get really good volume with something heavy. At 32s, it is tough to imagine getting to 5/5 under control, for multiple sets. With that said, slow and steady wins the race. I am getting very significant mileage out of these lifts. 132 snatches with the 24 is very significant volume for me as well. Proud of this one.
