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
315 x 1
work sets
330 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
105 x 5
125 x 3
work sets
130 x 5 x 3 sets
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
275 x 1
315 x 1
345 x 1
top work set
375 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 - Good day, another PR on the DL, going up 10 more pounds to 375 for 1 set of 5. These were for sure tough, but never concerned about missing a rep. Will be a tough call next week whether to try and add another 10 lbs, or if it is time to go to 5s. I lean towards adding 10, particularly if I decide to move this to the light squat day. It probably ultimately does work better to put this on the light squat day and make it the focus. Pleased with the squats, I am really doing a better job of keeping the bar over midfoot and tighter, it is not moving on me, and the improved control of the bar is good. I had moved my fingers in slightly a week ago and this was a good move. With pressing, I watched some SS videos this weekend and tried to get a bounce out of the rack using hip movement. That definitely helped make the reps easier.
