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 - 48kg 2H SW, 36kg jerks, push-ups
24kg TGU+Windmill x 1/1
48kg DL x 5
DB 20kg BU FSQ+PR x 3/3
24kg TGU x 1/1
48kg DL x 5
DB 24kg BU FSQ + PR x 1/1 (solid effort here)
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 5 - 50 reps
32kg Jerks x 5/5
5x:
36kg Jerks x 6/6
Push-ups x 10
60 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 pleased with this training session. Heavy 2H SW are coming along, these are great for power. I am somewhat tempted to get a couple of heavier kettlebells, haven't bought any in years. However I think the barbell has to come next. Jerks going very well. I think the time in lockout with a heavy bell is definitely helping stability. I am delighted at how good my left shoulder has felt. The bodywork combined with lower body focused training plan has been working very, very well. Really pleased. With some of the stuff I have been doing, I might be at my strongest. Which is why next week is going to be a backoff week:)
