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 10 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, x 2
40kg 2H SW x 10, x 2
4x:
20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5
90 seconds rest between
Done in 10 minutes, happy with that.
Indian clubs x 2 minutes90 seconds rest between
Done in 10 minutes, happy with that.
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 - Took full rest periods, though those are shortened compared with previous weeks in this cycle. This was easier than last week. One less set, but still, was less taxed after 4 sets than I was last week. Seems like progress. Also the swings in the warm-up felt incredibly crisp, very powerful.
