8:30am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
11:45am- Training session - variety
DB 20kgs OH PR x 5
5x:
Pull-up x 2
Push-up x 10
DB 32kgs farmer carry x 2 mins
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
12;00pm - Complete
Notes - Had to go very quick to catch a flight today to DC. Going to see my brother Nick and walk around DC and see the monuments tomorrow, very excited. My hip flexors are on fire on the plane, it sucks. Hopefully walking around feels good and loosens things up.
Saturday, December 7, 2019
12/6/19 Friday December 6, 2019 (BB Squat, Powercleans)
6:15am - belly breathing, Primal Move practice, Original Strength resets - 30 minutes
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, 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
225 x 5
275 x 2
295 x 1
work sets
320 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 3 sets
145 x 3 x 3 sets
rolling
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 - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.
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, 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
225 x 5
275 x 2
295 x 1
work sets
320 x 5 x 3 sets
Powercleans:
75 x 3 x 2 sets
125 x 3 x 3 sets
145 x 3 x 3 sets
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 - Interesting squat observation. Watching video, I was coming forward slightly out of the hole and the bar was moving forward, wasting a lot of energy. I need a vertical bar path period. I have to do some thinking as to how to solve this. It's an issue I think with the move out of the hole, I need to get my ass going straight up. I also recently bought a belt from Dominion, and I think this will help. i used a belt at the Squat Camp in Portland last week and liked it a lot. I will say my hip flexors still haven't really recovered from that, or said more factually, now I am squatting deep and I can really feel it:) It's way harder. I must have been an inch or whatever high on most of my squats before going to the camp. Powercleans were ok, had not done the movement in almost two weeks so took a little getting used to. Would be very encouraging to get the PC up to a more reasonable weight, 145 was harder than I was hoping it would feel, but some of that was a lack of practice too.
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