6:15am - 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 - DB 28kgs CL + Jerk ladders 1, 2, 3 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 1
25 minutes:
DB 28kgs CL + Jerk ladders 1, 2, 3
8 rounds - 48 reps
About the same number of reps as last week which was rounds of 1, 2
rolling8 rounds - 48 reps
About the same number of reps as last week which was rounds of 1, 2
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
7:45am - Complete
Notes - Solid, though the bells felt heavy. More reps this week and it is taking a bit of a toll on recovery. Did a lot of bodywork and acupuncture yesterday, which was helpful. left heel has been painful. Way way better today.
