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 - You Don't Know Squat 1.0 Week 1 Day 2
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 3
20 minutes:
DB 24kgs FSQ x 4 CL x 4 PR x 4
I messed up here and on the first 4 sets I forgot the cleans :( I corrected this going forward
4 sets FSQ + PR
3 sets FSQ + CL + PR (didn't get last rep on PR
1 set FSQ + CL, set down, then PR
2 sets of CL x 8 to finish (to make up the missed cleans)
32kg 2H SW x 10
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 - Obviously kind of messed this up today, I guess how this is going to go this week.... I did feel better though. Squeezed the glutes and tried to stay tighter in the abs on the presses, that definitely was helping a lot, a good adjustment. I am definitely wondering if I am still too heavy on the bells, but I want to try and stick this out with the 24s. I think I am still probably not resting long enough between each set.
