Wednesday, February 5, 2020

2/5/20 Wednesday February 5, 2020 (light BB Squat, OHP, 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, OHP, powercleans

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
225 x 2

work sets
255 x 5 x 3 sets

BB OHP:

warm up
45 bar x 5
95 x 5
155 x 5

work sets
120 x 5 x 3 sets

Powerclean:
45 bar x 5
95 x 3
135 x 3

work sets
155 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 - Solid day.  Very good squats.  I am "staying in my hips" better and not lifting the chest.  Point the nipples at the floor.  I hope I can translate this to the heavier days.  I do think things are getting better.  OHP was pretty easy at 120, which is fine.  I am going to go up slow this time and do it better.  I went 5 lbs too light on powercleans.  I focused on pulling quicker off the floor, like a deadlift, move the bar.  I've been doing it slowly trying to time the second pull off the thigh.  I need to move the bar more quickly and just speed things up. I do enjoy doing these.

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