6:00am - 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
6:15am- Training session - KBM - DB 20s Week 1 Heavy Day
24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 2 BU PR x 2
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3 BU PR x 3
32kg 2H SW x 10, x 3
40kg 2H SW x 10, x 2
5x:
20kgs CL x 5 MPR x 5 FSQ x 5 PPR x 5 FSQ x 5
90 seconds rest
Got this done in 12 minutes - pleased with that effort
90 seconds rest
Got this done in 12 minutes - pleased with that effort
Indian Clubs 2 minutes
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
7:00am - Complete
Notes - Very good overall work today. This is never an easy session for those last sets. Kept the rest periods short as per KBM. Lots of work in just 12 minutes. Week 5 down.
