7:00am - 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
7:15am- Training session - BB Squat, DL
24kg TGU x 1/1
20kg BU PR x 2 BU FSQ x 2
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU PR x 1 BU FSQ x 1
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
280 x 5 x 3 sets
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
top work set
340 x 5
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 - A good day, particularly feel good about the squat, that was pretty strong, bar is feeling better and better on my back as I continue to get a bit more mobile and can move it lower. The top set of DLs was tough, there is no doubt. All warm up sets felt very strong including the 315 x 2. The first 3 reps on the top set were solid, the 4th ok, 5th was tough. Left hand grip starts to go. I experimented with a closer stance with the feet, not sure about it, as my left hip has been barking all day today. It continues to be all PRs here though, so no doubt I am going to feel it a bit doing heavy work.
