6:15am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:00am - 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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 5
225 x 2
245 x 2
work sets
265 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
130 x 5 x 3 sets
BB DL (all hooked):
warm up
135 x 5
top work set
225 x 5 (lighter today)
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
8:30am - Complete
Notes - Exciting to be getting under the bar with heavier squat loads. Bar still moving pretty fast, I am encouraged overall. Feeling more solid with it. slightly wider foot placement, trying to push knees out. OHP work is going fine, sure I could get a lot better with the technique so will keep reading the Blue Book and watching videos. Wanted to try and see if DL twice a week, only with a lighter load, would go ok. Didn't feel all that great today.
Friday, January 3, 2020
1/1/20 Wednesday January 1, 2020 (DB 24kgs CL+Jerk, DB 32kg carries)
10:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
10:45am - 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
11:00am- Training session - DB 24kgs CL+Jerk, DB 32kg carries
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
DB 24kgs CL+Jerks x 5
20 minutes:
DB 24kgs CL+Jerks x 5
11 sets
Total of 55 CL+jerks
DB 32kg farmer carries x 1 minute, x 4 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
11:45am - Complete
Notes - happy new year! Great start to 2020.
10:45am - 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
11:00am- Training session - DB 24kgs CL+Jerk, DB 32kg carries
24kg TGU x 1/1
20kg BU FSQ x 3 BU PR x 3
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
24kg BU BU FSQ x 1 BU PR x 1
48kg DL x 5
32kg 2H SW x 10
40kg 2H SW x 10
DB 24kgs CL+Jerks x 5
20 minutes:
DB 24kgs CL+Jerks x 5
11 sets
Total of 55 CL+jerks
DB 32kg farmer carries x 1 minute, x 4 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
11:45am - Complete
Notes - happy new year! Great start to 2020.
Subscribe to:
Posts (Atom)