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 2
295 x 1
315 x 1
work sets
325 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
115 x 3
135 x 2
145 x 1
work sets
150 x 5 x 3
Chins
x10
x9
x8
Dips
3 sets x 10
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 - Overall, pleased with this. Hips are getting a little better. Getting deeper on squats, intentionally. Getting the ass back quicker, trying to get the hips going and get that good hip drive. Another PR on the OHP, this was pretty strong today, so that was encouraging. Nothing impressive here really but just able to add 2.5lbs and keep going. Keep working the chins and dips too.
