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 - DB 28kgs CL + Jerk sets of 3 25 minutes
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 1
48kg 2H SW x 10, x 1
25 minutes:
DB 28kgs CL + Jerk x 3
Got in 18 rounds, which is 54 reps
Last week - Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week
rollingGot in 18 rounds, which is 54 reps
Last week - Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week
hanging from the bar
Indian clubs 2 minutes
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 - OK, didn't improve on the total number of reps this week compared to last week but objectively this was "harder" since all sets were 3s as opposed to 2s. Did feel strong, could have pushed pace a bit more but I have been feeling a bit beaten up so I just tried to keep it steady and ensure I was ready to go at the beginning of each set. I have been sweating an absolute ton during these sessions. It is a serious workload.
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