12/9/20 Wednesday December 9, 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
330 x 5 x 2 sets (80-85% Volume day of 400)

BB OHP:

warm up

45 bar x 5

95 x 5

135 x 3

165 x 1

work sets

172.5 x 5 x 5 sets (PR)

25 reps -  my last 5x5 last Monday was 170.  This really surprised me as this was way better than last week and I haven't ever come close to getting a full 5x5 at this weight, so that was pretty cool. 

Chins

x 5 x 4 sets

Prowler

2 45s each side x 3 rounds

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 -  The highlight here was the pressing effort.  This was surprising. I could feel my upper back helping me get through a sticking point and to lockout.  I attribute that directly to the increases in my deadlift, absolutely.  This was pretty exciting. A heavy deadlift is going to help a lot of shit, period.