6:30am - 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
6:45am- Training session - KBM - DB 20s Week 12 Light 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 x 4
7x:
20kgs DHP x 5 DSN x 5 SSP x 5
75 seconds rest
Done in 15 minutes - decent for the last week of the cycle, knowing I am running out of gas.
Indian clubs x 2 minutes75 seconds rest
Done in 15 minutes - decent for the last week of the cycle, knowing I am running out of gas.
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
7:30am - Complete
Notes - This was solid, I am fatigued, been extremely busy at work lately and not recovered with enough sleep. I can tell. Last training session of the 12 week cycle on Friday, will try and blast it, and then it will be time to back off a bit for a week or so. Should be good timing with the July 4 holiday coming up.
