Wednesday, November 11, 2020

11/11/20 Wednesday November 11, 2020 (Texas method light - BB Squat, OHP, Chins, Prowler)

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

7:30am - 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 (hike swing park)

7:45am- Training session -  TM light - BB Squat, OHP, Chins, Prowler

BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1

work sets
345 x 5 x 2 sets (80-85% Volume day of 405)

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1

work sets
175 x 4 x 6 sets
175 x 3 x 1 sets

27 reps

Chins - pin firing protocol
x 5 x 3 sets (pretty hard, left elbow not great)

Prowler +4 plates - 3 round trip 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

9:15am - Complete

Notes -  Pretty easy today.  Left elbow was troublesome but I was able to work around it.  It is getting better, it's just going to take time.

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