9/30/19 Monday September 30, 2019 (You Don't Know Squat 1.0 Week 6 Day 1)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

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 6 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 1 BU FSQ x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10, x 3

DB 20kgs FSQ x 7 PR x 7

20 minutes:
DB 24kgs FSQ x 7 PR x 7

5 full sets, no missed reps
6th set, FSQ, 4 PR, set down, then 3 PR
7th set, FSQ, set down, did 3 PR then basically at failure and time

rolling
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 - Definitely a tough training session, but I did improve on the density overall and this was a good outcome.  This is the final week of this cycle.  It has been a good one, particularly in building strength, I have definitely been getting stronger.