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 - ROP 32kg C&P ladders (1,2,3 x 1,1,2 x 4)
24kg TGU x 1/1
24kg BU FSQ x 3/3
24kg BU PR x 3/3
24kg C&P x 5, set down, switch hands
DB 24kgs BU FSQ x 1/1 (hard)
DB 24kg BU SS PR x 1/1 (hard, fun)
32kg 2H SW x 10
32kg 1H SW x 5/5
ROP 1,2,3 x 1, 1,2 x 4
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
32kg C&P x 3, set down, switch hands
4x:
32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
1 pull-up after each set of presses, so 18 pull-ups in all.32kg C&P x 1, set down, switch hands
32kg C&P x 2, set down, switch hands
34/34 C&P
roll dice, 5 minutes of SW with the 32kg
1H, pushed it, 5/5/5/5, 5/5/5/5, 5/5, 5/5 (about 60 swings I think)
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 - Very solid training session and a good end to the week. Honestly, this is feeling extremely easy at this point.