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 28kgs CL + Jerk ladders 1, 2, 3 25 minutes
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10, x 2
40kg 2H SW x 10 x 2
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
Got in 6 rounds - 36 reps
rollingGot in 6 rounds - 36 reps
hanging from the bar
Indian clubs 2 minutes
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 - Ok, I landed on more double kettlebell work from Geoff Neupert for a quick 4-week cycle focused exclusively on the CL+Jerk. I took from his ULTRA Reloaded book, MBF#1 and decided on using double 28s. Geoff suggested using bells based on a 5RM for the double CL + Jerk. Frankly I have never double jerked anything above a 24kg! While I knew I could do 32s, perhaps not comfortably, I figured 4 weeks using 28s would do some good. What I really liked about today is the stability I feel this helps in the overhead position, particularly for my left shoulder. Solid start today. I am a little worried about how this load will go, because it is a big increase from where I have been at, but it felt good today, no issues.
