6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up1/2K 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 (hike swing park)
7:45am- Training session - TM volume - BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2 sets
135 x 5
225 x 5
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
work sets
400 x 5 x 5 sets (~90% of planned Intensity day of 445)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
work sets
157.5 x 5 x 2 sets
warm up
45 bar x 5
95 x 5
135 x 3
work sets
157.5 x 5 x 2 sets
157.5 x 4 x 3 sets
157.5 x 3
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
work sets
warm up
45 bar x 5
135 x 5 x 2 sets
225 x 3
315 x 2
work sets
335 x 5 x 2 sets (~80% of planned intensity day of 405)
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
9:15am - Complete
Notes - Very good training session. 5 x 5 PR, almost at 4 plates for 5x5 squats. OHP was ok, I didn't get the 5 x 5, but I felt this was reasonable progress. The DLs were pulled strong and quickly. That is going much better than 2 weeks ago.
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