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 - 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
260 x 2
work sets
290 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
345 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
7:45am - Complete
Notes - I was pleased with this session today. Good progress on the squat, after studying some video over the weekend I think I need to get a little deeper, and so I tried to focus on that today, with some success over looking over the video. Important to hit good depth and not cheat any of this work. On the DL, I was excited as this went better than last week. Felt like I had better grip strength on the bar, and while this certainly was not easy, the lockouts on the last two reps on the top work set were better than last week at 340. Progress.
