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 - BB Squat, Powercleans
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
24kg GSq x 5
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 2
work sets
305 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 2 sets
135 x 3 x 5 sets
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
8:15am - Complete
Notes - Pretty hard on the squats, too much pressure on my wrists. I know there is some technique improvement that can be had and I am going to study video and re-read the SS blue book to identify options. Honestly I don't think I should even feel anything at all on my wrists during this lift. I will figure this out. Mostly good reps on the PC, a few were "off" but generally feeling ok about that lift, just have to keep the elbows straight through the thighs and into the jumping position so I am not pulling with the arms.
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