7:00am - 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
7:15am- Training session - KBM - DB 20s Week 9 Medium Day
24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR x 1/1
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10
5x:
20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5
2 minutes rest between
Done in 13 minutes - pleased with that time, but I don't think I am taking the full rest periods, which is making this a bit too challenging
Indian clubs x 2 minutes2 minutes rest between
Done in 13 minutes - pleased with that time, but I don't think I am taking the full rest periods, which is making this a bit too challenging
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 work here, but as noted I think I need to take a little longer rest periods between each set. The last set was incredibly challenging. Grip is tough on those double snatches in the last sets on medium and hard days.
