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.