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 - loaded CL, 40kg PR
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
20kg BU FSQ x 3/3
20kg BU PR x 3/3
24kg TGU x 1/1
48kg DL x 5
birddogs x 5/5
24kg BU FSQ x 2/2
24kg BU PR x 2/2
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
40kg 2H SW x 10
40kg 2H SW x 10
32kg loaded CL x 1/1
24kg PR x 5/5
3x:
40kg loaded CL x 1/1
32kg PR x 3/3
44kg loaded CL x 1/1
40kg PR x 1/1
pull-up x 2
crocodile breathing x 10 breaths
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 - solid session today, feeling stronger. Desire is to touch the 40kg, 44kg and 48kg bells as much as possible. Need to get into swinging the 44kg and 48kg sooner. 2H is fine, for rooting purposes, should help 1 arm pressing.
