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 12 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 2
40kg 2H SW x 10, x 2
6x:
20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
120 seconds rest
Got this done in 23 minutes - it was very tough. On the 4th 5th 6th 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 23 minutes - it was very tough. On the 4th 5th 6th 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
8:15am - Complete
Notes - Well - I got it done!! 12 weeks of KBM in the books with the 20s. This was a great experience. I have felt great this entire cycle, think my body reacted well to the change in stimulus, not so heavy bells but doing doubles instead of singles. Now to figure out what to do next....
