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 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 2 BU PR x 2
32kg 2H SW x 10, x 2
40kg 2H SW x 10, x 2
5x:
20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest
Got this done in 19 minutes - it was very tough. On the 4th and 5th sets I had to put the bells down for a quick shake-out after the MPRs. Grip shot.
150 seconds rest
Got this done in 19 minutes - it was very tough. On the 4th and 5th sets I had to put the bells down for a quick shake-out after the MPRs. Grip shot.
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
8:00am - Complete
Notes - this was actually ok. Though I had to put the bells down, honestly I don't think it is a good idea to compromise form just for the sake of not putting them down. Hopefully next week I can get through the 4th set. 5 sets in 19 minutes is fine for the amount of work going on here. You have 10 minutes of rest between the sets, 9 minutes of actual work, and this is some serious work. I am pleased. this has been super fun going through KBM.
