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
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
7x:
20kgs DSW x 5 DSN x 5 SSP
75 seconds rest
Was able to get this done in 13 minutes - that is good.
rolling75 seconds rest
Was able to get this done in 13 minutes - that is 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 - A solid effort. Did a few less swings today then I have recently. It was a slow day, didn't have a ton of energy. I was pleased with the main work sets. I have been happy with the ability to recover quickly between sets. That has gotten markedly better over the course of the KBM cycle.
