6:45am - 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
7:00am- Training session - DB 28kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
24kg BU FSQ+PR x 2/2
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
28kg BU FSQ + PR x 1/1
48kg DL x 5
28kg 2H SW x 10, x 2
DB 20kgs CL x 5 + FSQ x 5
DB 24kgs CL x 5 + FSQ x 5
DB 28kgs CL x 2 + FSQ x 2
DB 28kgs CL x 3 + FSQ x 3
DB 28kgs CL x 5 + FSQ x 5
36kg 2H Hike Swing Park x 5 (singles)
36kg 2H SW x 5
36kg 2H SW x 10, x 2
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
8:00am - Complete
Notes - Really good training session today. I like where things are going. Feeling good. Left shoulder significantly better and responding to lower training volume and focus on other lower body movements.
