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.