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
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 4
work sets
255 x 5 x 3 sets (80% of 315)
BB DL:
warm up
135 x 5 hook
225 x 3 hook
315 x 2 hook
top work set
355 x 5 hook grip went well somewhat surprised
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 - Legs seriously beaten from the squat camp on Saturday, so I knew going into this I was going to back off on the squat. I went with about 80% of my recent work sets, same weight as paused squats from Saturday. Video indicated I was hitting much better depth than before I went to the camp, so that is good. I know that is what I have to concentrate on. I will admit it was tough to get down there, I am hoping things feel better on Friday the next time I squat and try to move up to 320 for the work sets. As far as the deadlift goes I was pleasantly surprised - no issues and 355 went up 5 times, with the hook grip, PR. That was great.
