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
255 x 2
work sets
285 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 2 sets (working top down, then from the ground)
65 x 3 x 2 sets (practicing)
115 x 3 x 5 sets (practicing)
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 - Very pleased with this, 285 on the squats went up very solidly. Just very solid progress so far on that lift. I am signed up for a Squat Camp with Starting Strength in Portland, OR on November 30. I am excited. I will learn a ton and that really should help me moving forward. At this rate adding 10 lbs a week I would be squatting close to 315, 3 plates a side, which would be cool. I also am enjoying the powercleans. Have a lot to work on there. Considering trying to add another day where I practice the movement, maybe Saturdays that makes some sense.
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