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 11 Heavy Day
24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 3 BU PR x 3
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 4
5x:
20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
120 seconds rest
Got this done in 18-19 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.
120 seconds rest
Got this done in 18-19 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
7:15am - Complete
Notes - Still had to set the bells down in the middle of the 4th set, and 5th set. Just very challenging. With that said, I was happy overall that I got the work done in 18-19 minutes, so I stayed on track in terms of short rest periods. These complexes are something.
