Heavy Day

Mobility

16kg halo
wall squat 5
x 2rounds

16kg get-up 2/2 x 2

32kg press ladder
1,2,3,4 then 10 pull-ups
1,2,3,4 10 pull-ups under hand
1,2,3,4,5 10 pull-ups narrow
1,2,3,4,5 10 mixed grip
1,2,3,4 10 mixed grip

32kg swings all on the minute x 12 minutes
20
20
10
10
5
15
5
10
10
10
20
20
Total 155 swings

I need 20 on the minute for 12 minutes. Have done this before, today was not the day.


Thursday Variety
Foam roll
arm bar bretzzel
cossack

Pistol prep squat 8kg

12kg pistol 1/1 Cossack
16kg 1/1 Cossack
20kg 1/1 cossack
24kg 1/1 cossack

Double 20kg LCCJ
2 sets x 5reps

24kg swing
10r, 10l, H2H 10 1 min rest
x 3 rounds