6:45am - 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
7:00am- Training session - You Don't Know Squat 1.0 Week 3 Day 1
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 2 BU FSQ x 2
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3
20 minutes:
DB 24kgs FSQ x 6 PR x 6
5 full sets, no missed reps
6 set FSQ x 6 PR x 4, set down, PR x 2
7th set FSQ x 6, set down, PR x 6
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
8:00am - Complete
Notes - Very pleased with this effort. Lots of strong work here. That's definitely a lot of volume in 20 minutes. 6 rep sets were tough but my efficiency in the movements is improving each week fairly clearly. I can squeeze out one or two presses by pausing and getting tight in the glutes specifically.
