Friday, January 3, 2020

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.

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