6:30am - 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
6:45am- Training session - DB 24kgs SW + step-back lunges, SN
20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
24kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
4x:
DB 24kgs SW x 5 + step-back lunges x 5/5
pull-up x 1
20kg deadstop SN x 5/5
24kg deadstop SN x 5/5
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
7:45am - Complete
Notes - I was sick as a dog all day Thursday, very bad stomach bug. Went to bed at 8pm Thursday night wondering how I would wake up today. Thank goodness, I felt great. This was a very encouraging session. The double swings + step-back lunges were challenging, in a good way. I took video and it looked pretty good. I don't do double swings often but just felt like it. I have been enjoying doing some complexes lately. I have not snatched in several weeks so ended with some dead stop snatches (singles basically) with the 20 and 24kg. These felt fine actually. I have about 10 day left to pass the snatch test.....
