5:45am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
6:15am - 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
6:30am- Training session - KBM - DB 20s Week 8 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
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 2
4x:
20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest
Got this done in 13 minutes - it was very tough. On the 4th set I had to put the bells down for a quick shake-out after the MPRs. Grip was just shot.
Indian Clubs 2 minutes
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
7:15am - Complete
Notes - Well this was incredibly tough. Grip failed on the last set after the military presses. I did a quick set down, shook things out, and was able to finish the set after that. I actually think I didn't take a full 2 1/2 minutes rest between each set, and it caught up to me. This is amazingly challenging. Each set is about 1 minute 45 seconds time under tension. I do not understand how the hell GS athletes do 10 minute sets. Unreal. This program has been a great experience thus far though. I am definitely putting on muscle.
