11/23/20 Monday November 23, 2020 (BB Squat, DL)

  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 -  BB Squat, DL

BB Squat:
45 bar x 5 x 2 sets 

135 x 5

225 x 3
275 x 2
315 x 1

365 x 1

work sets
405 x 3 x 5 sets (took absolutely forever I could not get tight and wasn't confident doing 5s)

315 x 5

BB DL (all hooked, no belt):

warm up
45 bar x 5
135 x 5
225 x 3

315 x 1

work sets

335 x 5 x 2 sets (these were pulled fast and easy)

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 - Well its been a real shit few days.  Had that big training session on Friday, lots of PRs, I guess fell off the cliff here.  My elbows and wrists were killing me all day Sunday.  Just did not feel good.  Left trap off as well.  I had no confidence going into this training session on the squat, I didn't think I would even get under the bar and I barely was able to.  The left shoulder and elbow just continue to be a major issue and particularly the shoulder, I just cannot get into the right position.  It's been incredibly frustrating.  So I eked this out today but it wasn't very good.  Deadlifts were solid, so that's about the only thing I have going for me right now, so I will focus on the positive.  I'm dropping pressing movements for this week at a minimum.  I want to sort out the shoulder stuff, and just give the pressing a rest to allow my elbows and wrists some time to recover.  I think the technique improvements with my hands on the squat have taken a massive amount of pressure off the wrists because I am no longer allowing really any extension, so that's good.  The issue there is shoulder, and left elbow.  I'll keep working on the squat, I can chin, I can deadlift, and I can do some prowler work as well.  I had my acupunturist / bodyworker do some work today and that helped, and will hit the chiropracter tomorrow.  It's time for some sort of regroup here. I've said it several times, but in all reality I really could use some help from an independent coach.