6:15am - 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
6:30am- Training session - KBM - DB 20s Week 1 Medium Day
24kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 2/2
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR x 1/1
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2
5x:
20kgs DHP x 5 DSN x 5 DMP x 5 DFSQ x 5
90 seconds rest
Was able to get this done in 12 minutes - pleased.
Indian clubs x 2 minutes90 seconds rest
Was able to get this done in 12 minutes - pleased.
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
7:30am - Complete
Notes - Very pleased with this overall particularly the ability to get through the 5 sets and take only 90 seconds of rest in between each set. 12 minutes is basically right at time. Things are going well.
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