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 - 32kg jerks, 40kg 2H SW, push-ups
20kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
2x:
32kg Jerks x 3/3
Push-ups x 3
40kg 2H SW x 3
32kg Jerks x 5/5
Push-ups x 5
40kg 2H SW x 5
32kg Jerks x 7/7
Push-ups x 7
40kg 2H SW x 7
32kg Jerks x 10/10
Push-ups x 10
40kg 2H SW x 10
50 jerks, 50 push-ups, 50 swings
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 - Very good training session. Ready to move up to the 36kg bell next time, drop reps, and start working up. It will be good to get into overhead lockout with heavy bells for many reps. I think this is ultimately going to help shoulder stability and the strict press.
