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 - 40kg 2H SW, DB 32kgs CL+FSQ complex
20kg TGU+Windmill x 1/1
20kg BU FSQ+PR x 3/3
48kg DL x 5
24kg 2H SW x 10, x 2
24kg TGU x 1/1
23kg BU FSQ + PR x 1/1
48kg DL x 5
32kg 2H SW x 10
5x:
40kg 2H SW x 10
DB 24kgs CL x 5 + FSQ x 5
3x:
DB 32kgs CL x 2 + FSQ x 2
rockinghanging from the bar
DB 32kgs CL x 3 + FSQ x 3
rockinghanging from the bar
16kg SN x 10/10
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 - Very, very happy with this training session. Definitely heavy, double 32s is no joke, but kept reps low. Felt strong. Will be working slowly up towards 5 by 5 with this load. Reversed order of the heavy swings and did them first, I felt like that would be better to get the power done first, and then pure strength and grinding last. I like this, it's consistent with the S&S model. Get your power done first.
