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, Chins, Dips
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
275 x 1
295 x 1
work sets
315 x 5 x 3 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
240 x 1
work sets
255 x 5 x 3 wow I misloaded the bar meant to do 250
Chins
x 10
x 9
x 9
Dips
3 sets x 10
Powercleans:
45 bar x 5
95 x 3
135 x 3 x 2
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 - Writing this on Sunday. Hips are still fucked up, L really, R not much. Frustrating to work through. I can see some improvements but this may take awhile, I am not sure. I will keep going to the chiro and I need to get back into my acupunture / bodywork guy but he is out for another week. I think that would help a lot. On the good side, another all time PR in the bench and I actually misloaded the bar, I meant to put on 250 and make sure I got all 3 sets of 5. I realized this about an hour after training that I had misloaded and put 255 on. It was heavy, but I learned something, as I got a little more drive from putting my shoulders into the bench and trying to use leg drive too. That's really exciting for me. I know it's not impressive to anyone else but hey its a PR for me, and I keep going. Chins and dips helping, dips with the tricep and lockout which I need. Wanted to try powercleans to see how they felt with my hip. Didn't bother me at all, good sign.
