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 - KBM - DB 20s Week 1 Light Day
24kg TGU x 1/1
48kg DL x 5
20kg BU PR x 2 BU FSQ x 2
24kg 2H SW x 10
24kg 1H SW x 10/10
32kg TGU x 1/1
48kg DL x 5
24kg BU PR x 1 BU FSQ x 1
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2
40kg 2H SW x 10, x 2
6x:
20kgs DSW x 5 DSN x 5 SSP
75 seconds rest
Was able to get this done in 10 minutes - that is very good
rolling75 seconds rest
Was able to get this done in 10 minutes - that is very good
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 - The main work sets here were powerful, fast, not much rest. I am very pleased with how this is going overall. Marching toward week 5 completed soon.
