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.