7:45am - 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
8:00am- Training session - 24kg, body weight
3x:
24kg TGU x 1/1
24kg GSq x 5
pull-up x 1
push-up x 10
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
9:00am - Complete
4:00pm - 5 sets of FSQ
DB 16kgs x 5/5
DB 20kgs x 5/5
DB 24kgs x 5/5, x 3 sets
Notes - Good day yesterday. Felt like squatting in the afternoon, somewhat GTG style, just to get in a few reps. Enjoyed it. Want to continue to pattern squats through stepback lunges + front squats while keeping the focus on 1-arm press during ROP.
