3/6/20 Friday March 6, 2020 (BB Squat, Bench, Chin-firing protocol for L elbow)

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, Chin-firing protocol for L elbow

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
325 x 1

work sets
345 x 5 x 3 sets

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

work sets
225 x 5 x 3

pin firing protocol for left elbow:

25 sets of chins x 3, on the minute, 30 minutes (estimate)

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 - Writing this on Sunday night after a long weekend. This was a great training session, the last set of squats was sure not easy, but got the reps done.  I need to rest longer between sets.  Have to do it.  No need to rush these.  It is getting challenging.  Bench was great, best this has felt, almost no issues at all with L elbow.  The chins are helping.  I am going to keep chinning and drop the powercleans for now.  I think I am getting more out of the chins and it is definitely helping me work through the golfer's elbow.  Maybe I will try some barbell rows too.