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, pin firing protocol with chins
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
225 x 3
275 x 2
work sets
285 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
220 x 1
work sets
230 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
365 x 1
top work set
395 x 5
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 - A huge day. Another DL PR, 395 x 5, this was hard won, but got it done. Also close to an all time PR on the bench at 230 x 3 x 5, 235 is my all time PR, don't remember how many reps. The last couple of bench reps were not easy. I think I still have more in the tank here, I believe I can get up over 250 on this run without missing reps at this rate. Exciting stuff all around.
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