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 - 36kg PR, 2H SW
20kg TGU x 1/1
20kg BU PR x 3/3
20kg BU FSQ x 3/3
48kg DL x 5
24kg 2H SW x 10
24kg TGU x 1/1
24kg BU PR x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 1H SW x 5/5 5/5
24kg PR x 5/5
32kg 2H SW x 10
32kg loaded CL x 1/1
36kg 2H SW x 10
36kg loaded CL x 1/1
40kg 2H SW x 10
40kg loaded CL x 1/1
44kg 2H SW x 10
44kg loaded CL x 1/15x:
36kg PR x 3/3
pull-up x 1
2x:
36kg 2H SW x 10
rolling
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:15am - Complete
Notes - A little different approach today. I was feeling run down by the time I got to pressing, and I also didn't have much time. I settled somewhat accidentally on pressing the 36kg for reps and rounds. I did my first set thinking it was the 32 and wondered why it was so damn heavy:) I just rolled from there and decided 5 sets of 3/3 and pull-ups would be effective and efficient. This was a strong effort in the circumstances and I think it was best not to redline it today and push the 40kg. Had a very hard training day on Wed, this is week 4, I need a deload week, sleep hasn't been great either.
