1/31/20 Friday January 31, 2020 (BB Squat, OHP, Powerclean)

9:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:45am - 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

10:00am- Training session -  BB Squat, Bench, Powerclean

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1

work sets
315 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
105 x 5

work sets
115 x 5 x 3 sets (relatively easy, I decided to drop down and improve the form on this lift, and finish the damn reps)

Powerclean:
45 bar x 5
95 x 3
135 x 3

work sets
165 x 1 x 1 - too heavy, was not explosive on this at all

155 x 3 x 3 sets - not particularly explosive

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

11:30am - Complete

Notes - Well, the squats were really good today and I put everything into them.  Got the butt back, got deeper, drove knees out, just really tried to make these great.  They were heavy.  It's not easy with 315 on the back, but the reps got better each set, a good sign.  It did take something out of me for the other lifts.  I wasn't happy with the powerclean at all.  I might move it to Wed when I have a bit more in the tank, and chin on Friday.

1/29/20 Wednesday January 29, 2020 (light BB Squat, Bench, Chins)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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, Bench, Pull-ups

24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10

32kg 2H SW x 10, x 2 sets

BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2

work sets
245 x 5 x 3 sets

BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
175 x 2

work sets
190 x 5 x 3

Chins to failure
x 6
x 4
x 4

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

8:30am - Complete

Notes - Happy with this, though want to see the chins driving up a bit better.  Left elbow doesn't love the bench.  I think it would benefit from an adjustment either by the chiro or bodywork.

1/27/20 Monday January 27, 2020 (BB Squat, DL, OHP)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, DL

24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:

warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
295 x 1

work sets
310 x 5 x 3 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
275 x 1
315 x 1

top work set
335 x 5

BB OHP:
warm up
45 bar x 5
95 x 5
115 x 2
125 x 1

work sets
135 x 5 x 2 sets
135 x 4 x 1 set

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

8:30am - Complete

Notes - Really happy with the squat, and the deadlift.  That was a good top set on the DL.  I should be further ahead with the DL, would be better if I was at say 350 or 355 right now compared to what I am squatting.  I was perhaps a little too conservative on the DL when restarting the NLP.  I am also not pleased with the OHP, I am having too much trouble getting the last set of 5.  I probably need to drop back and be more conservative with this lift.  I also am considering using pins instead of jhooks to start this lift.  I am losing a lot of tension to start and also trying to take a breath between reps 3 and 4.  I think I need to take it at the top of the press (after lockout) because doing this in the rack is not working.

1/25/20 Saturday January 25, 2020 (Variety)

11:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets  - 60 minutes

12:30pm- Training session - variety

24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10

5x:
Chin-up x 3
32kg 2H SW x 10
Push-up x 10

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

1:00pm - Complete

Notes - All good stuff, pretty easy here.

1/24/20 Friday January 24, 2020 (BB Squat, Bench, Powerclean)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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, Bench, Powerclean

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
290 x 1

work sets
305 x 5 x 3 sets

Bench
45 bar x 5
95 x 5
135 x 5

work sets
185 x 5 x 3 sets

Powerclean:
45 bar x 5
95 x 3
135 x 3

work sets
155 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

8:30am - Complete

Notes - Squats were good, some decent reps there. First time benching, took some time to figure out the set up but overall, went well.  Used wrist wraps on the last two sets, those were great, I think these will definitely help once this gets heavier.  Will plan on adding 10 lbs a week for now and just benching once a week, see how this goes. PCs were heavy at the end, obviously not a great lift for me since I am just learning, but enjoy ripping the bar up off the ground, I want to keep working on this lift.

1/22/20 Wednesday January 22, 2020 (light BB Squat, OHP, Chins)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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, OHP, Pull-ups

24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10

32kg 2H SW x 10, x 2 sets

BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
215 x 2

work sets
235 x 5 x 3 sets

BB OHP:
warm up
45 bar x 5
75 x 5
95 x 3
115 x 2
125 x 1

work sets
135 x 5 x 2 sets
135 x 4 x 1 set
135 x 3 x 1 set

Chins to failure
x 5
x 5
x 5

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

8:30am - Complete

Notes - good day.  Had a lot of acupunture on Tuesday to try and release this left hip / low left back.  Helped a lot.  I like the light squat day.  It's a relief to be squatting 235, so easy compared to the other days. I think this is a big help mentally and also helps on technique.

1/20/20 Monday January 20, 2020 (BB Squat, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, DL

24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:

warm up
45 bar x 5
135 x 5
225 x 3
255 x 1
280 x 1

work sets
300 x 5 x 3 sets

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 3
275 x 1
305 x 1

top work set
325 x 5

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

8:30am - Complete

Notes - Pretty good day.  Left hip bothering me since Saturday, getting some bodywork tomorrow I hope will help.

1/17/20 Friday January 17, 2020 (BB Squat, Powerclean)

5:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

6:15am - 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

6:30am- Training session -  BB Squat, Powerclean

24kg TGU x 1/1
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 3
255 x 1
275 x 1

work sets
295 x 5 x 3 sets

Powerclean:

45 x 5
95 x 3
125 x 3

work 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

7:15am - Complete

Notes - this was a good day.  I dropped OHP as I think it has been too much with squats etc. and need to figure out where to program it.  I think I have not been getting tight and the lean-back has been aggravating my QL on the left side.  Need to get tighter on that lift for sure.  So I just didn't want to deal with it today.  Powercleans were strong, I enjoyed those.  I do like that lift.

1/15/20 Wednesday January 15, 2020 (light BB Squat, DB CL 24/28/32, Chins)

6:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:15am - 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

7:30am- Training session - BB Squat, DB CL 24/28/32, Pull-ups

24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10

32kg 2H SW x 10, x 2 sets

BB Squat:

warm up
45 bar x 5
135 x 5
185 x 3
205 x 2

work sets
225 x 5 x 3 sets

DB 24kgs CL x 5
DB 28kgs CL x 5, x 5 sets
DB 32kgs CL x 5, x 3 sets

Chins to failure
x 5
x 3
x 2

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

8:30am - Complete

Notes - Pretty good day.  I decided to include a light squat day to see if I can start greasing the groove and also getting more reps under the bar that are far away from heavy efforts.  I think it will help.  225 is about 75% of my latest work sets on heavy day (290).  This was good.  I wanted to bench today but didn't want to deal with moving the rack around and am waiting for my new Rogue rack to arrive this week.  I will then dial it all in. Chins were not good enough.  I will keep working.  That was pretty weak.

1/13/20 Monday January 13, 2020 (BB Squat, OHP, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, DL

24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:

warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
265 x 1

work sets
290 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
125 x 3

work sets
135 x 5 x 3 sets (a reset, and this isn't going all that well)

BB DL (all hooked):

warm up
135 x 5 (tweak in left QL / low back on last rep)
135 x 3 (belt on, setting back every rep)
225 x 3
275 x 2

top work set
315 x 5 (did these as singles, and really set my back)

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

8:30am - Complete

Notes - An interesting day. Felt confident squatting, got some good reps in with better depth.  Focusing on pushing out my knees, that cue is helping.  In the DL, I think I let my low back go "soft" after lockout as I went to set down the bar after the last rep with 135.  Felt a tweak, a little like what I had felt in DC in early December that set me back weeks, but not the same.  That happened first on a bad squat rep, and then I DL's a PR with 365 on the bar, not a good idea.  Today I was like shit.  Do I stop now?  I didn't think so.  I rolled out my back for a minute, and then I said, what the hell, that was a stupid rep, I need to set the shit out of my back and don't let it go soft.  I methodically then worked up to a top set of 5 with 315 on the bar.  Singles really, not a set of 5, as I just wasn't confident and wanted a total reset between each rep.  I mean seriously who the fuck cares.  I need to be smart.  The bar was heavy, I am not going to lie, but hell it's probably always going to feel heavy with 3 plates on each side.  The good news is that I didn't grind any reps.  They were good reps, locked my back, stayed tight until the bar was set down at the end of the rep. I actually think some of my issues with the QL on my left side are coming from overhead pressing.  I am not sure it is working for me right now, I think the lean back may be doing something with my QL.  There is probably a technique issue going on as well, but the layback could be an issue for me if I am not locking down my glutes, which I don't think I am, and too much is going into the low back.  I'm also debating whether I really should squat heavy, OHP, and then deadlift heavy on the same day.  I definitely am not going to OHP twice a week, at least with the bar, maybe kettlebells one day and the bar one day, and one day of Bench.  I think I need to mix this up a bit more.  I need to think about it and probably spread out the training better over the course of a week.

1/11/20 Saturday January 11, 2020 (Variety)

11:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets  - 60 minutes

12:30pm- Training session - variety

24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10

6x:
Chin-up x 3 (trying to go to all Chins or at least a lot more Chins)
Push-up x 10

DB 32kgs farmer carry x 1 min x 2 sets

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

1:00pm - Complete

Notes - Really good, writing this on Sunday, great weekend all around and body feeling good.  Hip and back the best they have felt in a few weeks.  For some reason I think the explosive work with the powerclean really helped on Friday.

1/10/20 Friday January 10, 2020 (BB Squat, OHP, Powerclean)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, Powerclean

24kg TGU x 1/1
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
185 x 3
225 x 2
265 x 1

work sets
285 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
105 x 3

work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set

Powerclean:

45 x 5
75 x 3
95 x 3

work sets
125 x 3 x 4 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

8:30am - Complete

Notes - Happy with the squats, bar moved fast, keep it over midfoot.  Not a great day on the OHP, too much overhead work this week, Wed fatigued me.  I am going to have to mix it up.  I can't be going overhead every single session, have to start benching, it is time.  Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy. 

1/8/20 Wednesday January 8, 2020 (DB 28kgs CL, 20/24/28/32kg SN, DB 36kg carries)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 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 - DB 28kgs CL, 20/24/28/32kg SN, DB 36kg carries

24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10, x 5 sets

DB 24kgs CL x 5

DB 28kgs CL x 5, x 10 sets

20kg SN x 10/10
24kg SN x 5/5
28kg SN x 5/5 (hike snatch park style, alternating hands each rep)
32kg SN x 5/5 (hike snatch park style, alternating hands each rep)

DB 36kg farmer carries x 1 minute, x 4 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

8:00am - Complete

Notes - Decent amount of work today, I felt like doing some conditioning.  I have to figure out what I want to do in terms of melding the KBs and the barbell.  I think I need to fully commit to the Starting Strength NLP which would have 3 days of barbell lifts.  The KB would be used to warm up but that's it.  Or I keep this KB day, but do some barbell lifts on Saturday.  Haven't decided yet what to do. 

1/6/20 Monday January 6, 2020 (BB Squat, OHP, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, DL

24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
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
275 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
125 x 3

work sets
135 x 5 x 3 sets

BB DL (all hooked):

warm up
135 x 5
225 x 3
275 x 2

top work set
305 x 5

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

8:30am - Complete

Notes - Things are going well. These reps at 275 on the squat are better and faster than my first time around.  I am encouraged.  I still think I probably need to get just a little bit deeper.  I am getting more confidence now coming out from the injury in early December and think I am improving each session.  The OHP was another PR and it was cool to do the work sets with effectively 45s on the bar.  I will say the 5th rep on each of the last two sets was tough.  Not an all-out grind, but still pretty tough.  I do like this lift.  The DL was just ok again.  I am not sure about the belt on these.  It's pretty damn uncomfortable.  Not an issue on squats or the press.  It's a 4-inch belt, so it's thick.  I'll keep playing around with it.  I have tried to wear it much higher on the DL - first rep great, after that it starts to dig.  It's possible it may make more sense for me to wear it on really heavy singles and doubles. In any event I will keep playing around with it.  Only use it for work sets and keep working up without the belt on.

1/4/20 Saturday January 4, 2020 (Variety)

6:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets  - 60 minutes

7:30am- Training session - variety

24kg TGU x 1/1
24kg GSq x 5
24kg 2H SW x 10

5x:
Chin-up x 3 (trying to go to all Chins or at least a lot more Chins)
Push-up x 10

DB 32kgs farmer carry x 1 min x 3 sets

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

8:00am - Complete

Notes - All good stuff.  Still working on the left hip, SI joint etc. but an awful lot better than it was 4 weeks ago.

1/3/20 Friday January 3, 2020 (BB Squat, OHP, DL)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

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, OHP, DL

24kg TGU x 1/1
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
185 x 5
225 x 2
245 x 2

work sets
265 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
105 x 3

work sets
130 x 5 x 3 sets

BB DL (all hooked):

warm up
135 x 5

top work set
225 x 5 (lighter today)

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

8:30am - Complete

Notes - Exciting to be getting under the bar with heavier squat loads.  Bar still moving pretty fast, I am encouraged overall.  Feeling more solid with it.  slightly wider foot placement, trying to push knees out.  OHP work is going fine, sure I could get a lot better with the technique so will keep reading the Blue Book and watching videos.  Wanted to try and see if DL twice a week, only with a lighter load, would go ok.  Didn't feel all that great today.

1/1/20 Wednesday January 1, 2020 (DB 24kgs CL+Jerk, DB 32kg carries)

10:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

10:45am - 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

11:00am- Training session - DB 24kgs CL+Jerk, DB 32kg carries

24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10

32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10

DB 24kgs CL+Jerks x 5

20 minutes:
DB 24kgs CL+Jerks x 5

11 sets

Total of 55 CL+jerks

DB 32kg farmer carries x 1 minute, x 4 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

11:45am - Complete

Notes - happy new year!  Great start to 2020.