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 - 44kg 2H SW, jerks, 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 x 1/1
48kg DL x 5
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
44kg 2H SW x 5 (singles)
44kg 2H SW x 5
44kg 2H SW x 10, x 4
50 reps
32kg Jerks x 5/5
Push-ups x 5
3x:
36kg Jerks x 3/3
Push-ups x 5
36kg Jerks x 5/5
Push-ups x 5
36kg Jerks x 7/7
Push-ups x 5
50 jerks, 50 push-ups
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 good training session. Decided to do the swings first, I am focusing these days on the power movements first, grinds / strength work second. Jerks are also a power movement, more of a ballastic, but at lower reps with a pretty challenging weight, they are not easy. I like the pairing with push-ups.
