3/16/20 Monday March 16, 2020 (BB Squat, Bench, Chins)

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, Bench, Chins

24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10

48kg DL x 5
32kg 2H SW x 10, x 2

BB Squat:
45 bar x 5
135 x 5
225 x 3
295 x 1
335 x 1

work sets
360 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 2
205 x 1
225 x 1

work sets
235 x 5 x 3

Chins
x 8
x 7
x 6

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 - Super excited about this.  I do think I need to get just a bit deeper on the squats, can't cut these off.  Will practice depth on the light day Wednesdays, I need to force myself into the hole.   Can't cut depth now.  But still, really proud of doing this, and the 360 today was easier than 355 on Friday.  I am feeling a little bit healthier.  Bench was great, I believe 235 is an all-time PR, I will hit 240 on Friday and feel I can continue to keep improving this lift.  250 is in sight.  That would be very cool.  Did some chins, felt stronger with these.  Want to work towards 3 sets of 10 legit chins.

3/14/20 Saturday March 14, 2020 (chin firing protocol)

10:30am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

11:00am- Training session - pin firing protocol chins

pin firing protocol for left elbow:

sets of chins x 3, on the minute, 20 minutes

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

11:20am - Complete

Notes - Continue to do this, and it's working.  Will keep it up.