10/4/19 Friday October 4, 2019 (You Don't Know Squat 1.0 Week 6 Day 3)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

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

6:30am- Training session - You Don't Know Squat 1.0 Week 6 Day 3

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

DB 20kgs FSQ x 5 SN x 5

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

4 sets full
5th, 6th and 7th sets, FSQ, set down, SN

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

7:15am - Complete

Notes - This was certainly hard, but overall really pleased and overall increased the reps week over week.  This was the culmination of the 6-week program.  I absolutely loved it.  I really got better at squatting, feeling very good about that.  Really no hip or shoulder issues for the last several weeks of the program when the volume was higher.  My body I think adapted well to the squatting over the cycle and I was able to gain strength without compromising form or causing aches and pains.  Next, I will move to some sort of barbell work now that I have the barbell and weights....