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 - 36kg jerks, 44kg 2H SW, push-ups
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
32kg TGU x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
32kg Jerks x 5/5
3x:
36kg Jerks x 2/2
Push-ups x 5
44kg 2H SW x 5
36kg Jerks x 4/4
Push-ups x 5
44kg 2H SW x 5
36kg Jerks x 6/6
Push-ups x 5
44kg 2H SW x 5
36 jerks, 45 push-ups, 45 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
8:00am - Complete
Notes - Excellent training session. Pushed up the weight to 36kg, The bell felt strong in lockout, even on the 6 rep sets. I am liking how this is going. I may adjust to C&J soon to enhance the conditioning aspect, and basically turn these into a series of singles which is what the C&J feels like.
