6:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
6:45am - 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
7:15am- Training session - BB Squat, OHP, DL
24kg TGU x 1/1
24kg BU FSQ x 1/1
48kg DL x 5
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
32kg 2H SW x 10, x 2
BB Squat:
warm up
45 bar x 5
135 x 5
225 x 3
275 x 1
305 x 1
work sets
320 x 5 x 3 sets
BB Bench:
warm up
45 bar x 5
135 x 5
165 x 3
185 x 2
work sets
195 x 5 x 3
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
top work set
345 x 5
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
8:15am - Complete
Notes - A serious day with a lot of weight. Am pleased, particularly I would say on the DL, that felt pretty strong at a top set of 345, after squatting and benching. Benching felt easier today at 195 than last week at 190. Obviously those are light weights, so I have a long runway I hope in the bench to just keep adding 5 pounds a session. I do need to sort out the left elbow, it needs a bit of bodywork.
