11:30am - Walk the dog, belly breathing, Primal Move practice, Original Strength resets - 60 minutes
12:30pm- Training session - variety
24kg TGU x 1/1
24kg GSq x 5
24kg DL x 5
24kg 2H SW x 10
6x:
Chin-up x 3 (trying to go to all Chins or at least a lot more Chins)
Push-up x 10
DB 32kgs farmer carry x 1 min x 2 sets
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
1:00pm - Complete
Notes - Really good, writing this on Sunday, great weekend all around and body feeling good. Hip and back the best they have felt in a few weeks. For some reason I think the explosive work with the powerclean really helped on Friday.
Sunday, January 12, 2020
1/10/20 Friday January 10, 2020 (BB Squat, OHP, Powerclean)
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, Powerclean
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 3
225 x 2
265 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
Powerclean:
45 x 5
75 x 3
95 x 3
work sets
125 x 3 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
8:30am - Complete
Notes - Happy with the squats, bar moved fast, keep it over midfoot. Not a great day on the OHP, too much overhead work this week, Wed fatigued me. I am going to have to mix it up. I can't be going overhead every single session, have to start benching, it is time. Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy.
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, Powerclean
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 3
225 x 2
265 x 1
work sets
285 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
105 x 3
work sets
140 x 5 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
140 x 3 x 1 set
Powerclean:
45 x 5
75 x 3
95 x 3
work sets
125 x 3 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
8:30am - Complete
Notes - Happy with the squats, bar moved fast, keep it over midfoot. Not a great day on the OHP, too much overhead work this week, Wed fatigued me. I am going to have to mix it up. I can't be going overhead every single session, have to start benching, it is time. Powercleans were easy, I can go heavier, but haven't done these in a month, so didn't want to jump it too heavy.
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