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, DL
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
185 x 5
225 x 3
245 x 1
work sets
255 x 5 x 3 sets (felt good)
BB DL:
warm up
135 x 5
185 x 5
225 x 5
275 x 3
305 x 2
top work set
325 x 5 (hard)
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 - Squats were good today, top set on the DL was tough. I thought I had increased the weight from Monday, but I had not. And Monday was easier. I am wondering if now is the time to shift a bit to DL twice a week but have one of those days be very light. Will think this over. I've also reconfigured the "courage corner" to now much more easily accommodate bench press and overhead press from the rack. Will be mulling over whether or not to start bringing in a day of each a week.
