7:45am - 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
8:00am- 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
205 x 3
245 x 2
work sets
275 x 5 x 3 sets (felt good)
Powercleans:
45 bar x 5 x 5 sets (working top down, then from the ground)
65 x 3 x 5 sets (practicing)
95 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
9:15am - Complete
Notes - Was really pleased with the squat today. I thought about doing 270 for the work sets and then when I got there I was feeling good and confident and just went with the 275 for another PR. While these have not been easy, I feel and believe I can continue to add weight to the bar steadily. I am able to get under the bar better, feeling more confident with it on my back. Watching video I need to continue to be hitting depth and I really focused on that in particular on my last set. I've never powercleaned a bar in my life, so I tried today. I have been reading the SS Blue Book all week and watching a lot of videos from SS on the powerclean. I think it will be helpful to deadlift one day a week and then use the other day for practicing powercleans. I really, really enjoyed the movement. I love cleaning and jerking KBs, so this does feel natural to me and I do have some explosive capabilities. What I do not have is a clue on how to rack the bar well and get my hands out of the way, so this is going to take a lot, lot, lot of practice.
