Friday Training

Mobility Neck, wrist, elbows, egyptian, arm circles, Hula, cossack, good morning

Arm Bar 5/5 16kg
Brettzell

Get-ups
24kg x 3/3
28kg x 2/2
32kg x 1/1
40kg x 1/1


Hanging leg Raise from the hollow position 2-5 per set
Body saw 4 with 5 second hold
32kg Bent Press 3/3
x5 rounds

Before each bent press I used 2 or 3 of the following. Cossack, gobblett and pry, crooked arm bar, hammie stretch, or T-spine from kneeling with elbows on bench.
Resulted in HLR going to 5 reps by set 5 and the bent press was just easier and more fluid. Felt the same on both sides.


Double Long Cycle Clean and Jerk 20kg x10
1 minute rest
24kg hand to hand swing 20
1 minute rest
x5 rounds

This was by far one of my favorite workouts to date.