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
7:00am- Training session - BB Squat, OHP, powercleans
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10, x 2 sets
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
255 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
155 x 5
work sets
120 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
135 x 3
work sets
155 x 3 x 3 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
8:15am - Complete
Notes - Solid day. Very good squats. I am "staying in my hips" better and not lifting the chest. Point the nipples at the floor. I hope I can translate this to the heavier days. I do think things are getting better. OHP was pretty easy at 120, which is fine. I am going to go up slow this time and do it better. I went 5 lbs too light on powercleans. I focused on pulling quicker off the floor, like a deadlift, move the bar. I've been doing it slowly trying to time the second pull off the thigh. I need to move the bar more quickly and just speed things up. I do enjoy doing these.
