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, Powercleans
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
335 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
107.5 x 5
122.5 x 3
work sets
132.5 x 5 x 3 sets
Powerclean:
45 bar x 5
95 x 3
125 x 3
145 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 - An excellent day. Equaled PR in the squat, with deeper and better reps than two weeks ago. Bar control is much, much better and its because I am looking down and not raising my chest out of the hole. Excited about that. There is more room to go yet on this lift in NLP. OHP was good, slow but steady progress. Powercleans were improved today. Better speed, jumping, catching with bended knees. All around good day.
