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 - DB 20kgs stepback lunges, pull-ups, push-ups
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 4
5x:
DB 20kgs stepback lunges x 5/5
Pull-ups x 2, 3, 4, 3, 2 (14 total reps over 5 sets)
Push-ups x 10
Pull-ups x 2, 3, 4, 3, 2 (14 total reps over 5 sets)
Push-ups x 10
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 - Couple of tough days with my left hip and adductor acting up. Bath, some deep stretching from the book Pain Free (wall sits, supine groin stretch) on Monday and Tuesday evening helped a lot. Also went the chiropractor on Tuesday. Combination of good decisions and then went with "safe" movements this morning as my body always responds really well to racked stepback lunges (I think it is great for firing up my glutes in particular), got in some pull-ups and also hanging from the bar to decompress the spine a bit, and always good to work some slow tempo push-ups. Getting ready to go to South Dakota for a few days to see my mom's family, and planning on doing the same type of training while over there. Keeping it very simple for another week or so and then its time to jump into another program.
