5/20/20 Wednesday May 20, 2020 (Light BB Squat, OHP, DL)

6:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:15am - 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

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10

7:30am- Training session -  Light BB Squat, OHP, DL

BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
245 x 1

work sets
265 x 5 x 2 sets

BB OHP:

warm up
45 bar x 5
95 x 5
135 x 3
155 x 1

work sets
157.5 x 3 x 5 sets (minimum effective dose - less reps, more sets, keep up with intensity)

BB DL (all hooked, no belt):

warm up
135 x 5
225 x 5
315 x 2
355 x 1

work set
375 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

9:00am - Complete

Notes - Pleased all around.  Squat was fine, first few warm ups were tough, probably not recovered from Monday, and feeling a little tired.  Made the change on OHP to go from 5 rep sets to 3 reps - this is probably overdue for me to try and progress the lift and keep intensity up.  So we will see how this goes.  Made a big difference today.  DLs were good, was able to go pretty quick and felt good about the work set.  I think I need a bigger chest and need to make sure my shoulders are behind the bar, I am not certain of that based on the angle I filmed at.