Wednesday, September 18, 2019

9/18/19 Wednesday September 18, 2019 (You Don't Know Squat 1.0 Week 4 Day 2)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - 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

6:45am- Training session - You Don't Know Squat 1.0 Week 4 repeat Day 2

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10, x 2

DB 20kgs FSQ x 5 CL x 5 PR x 5

20 minutes:
DB 24kgs FSQ x 5 CL x 5 PR x 5

5 sets - didn't set the bells down
6th and 7th sets - set down after the CL, then picked up and did the PR

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

7:30am - Complete

Notes - I thought this was pretty good and strong but looked back on last week and I had a hell of a training session coming back from NYC, and this didn't move the meter much.  Finding it a bit difficult to improve density week to week within the 20 minute time periods, but overall feeling like I am getting a lot of work into a short time frame regardless.  A huge day today as by Barbell and Plates arrived from Rogue.  I have some serious strength work to explore very soon now that I have a Bar.  Pretty damn pumped up.