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 sets of 2 25 minutes
24kg TGU x 1/1
20kg BU PR x 3 BU FSQ x 3
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 1
40kg 2H SW x 10, x 1
48kg 2H SW x 10, x 2
25 minutes:
DB 28kgs CL + Jerk x 2
Got in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week
rollingGot in 27 rounds - 54 reps, this compares to 23 rounds and 46 reps last week
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 - Wow this was a very strong effort. Significant improvement in one week. My recovery from these sets seems to be very fast and I am ready to go again. This is going very well. I am going to be tempted to re-run this program right away with 32s after finishing this 4-week block.
