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.
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