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, DB 32kgs CL+FSQ complex, 32kg 1H SW
20kg TGU+Windmill x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ + PR x 1/1
24kg 2H SW x 10
32kg 2H SW x 10
40kg 2H SW x 10
5x:
48kg 2H SW x 10
DB 24kgs CL x 5 + FSQ x 5
2x:
DB 32kgs CL x 2 + FSQ x 2
rockinghanging from the bar
DB 32kgs CL x 3 + FSQ x 3
rockinghanging from the bar
32kg 1H SW, hike swing park x 5/5 (singles)
32kg 1H SW x 5/5
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 - Solid training session. Back off week though I probably could have backed off more. 2 sets of squats, down from 4 last week. Going for 50% of volume on the main lift. I wanted a bit more conditioning so I did some 1H SW with the 32 at the end.
