2/21/20 Friday February 21, 2020 (BB Squat, Bench, Powercleans)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

6:45am - 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

7:00am- Training session -  BB Squat, Bench, Powercleans

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1

work sets
325 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
165 x 3
185 x 2
205 x 1

work sets
210 x 5 x 3

Powerclean:
45 bar x 5
95 x 3
135 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

8:15am - Complete

Notes - Very pleased with the squats, these looked really good on video compared to past attempts at a weight this heavy.  Really doing a lot better in terms of keeping the bar in place, over midfoot, leaning over, not raising the chest out of the hole.  I need to keep this going.  Also generally encouraged with the bench as it just keeps moving up 5 lbs every time.  I will keep that rolling.  Powercleans, just ok.