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, DB KB cleans
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
315 x 1
work sets
335 x 5 x 3 sets (deeper for sure, but not satisfied, not good enough)
BB Bench:
45 bar x 5
135 x 5
195 x 3
225 x 2
245 x 1
work sets
257.5 x 5 x 2, x 4 (failed on the last rep)
DB KB cleans 24kgs
3 sets x 10 reps
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 - Mixed bag today, some good. Improved squat technique. Better position for the bar, more locked in, raised the chest, moved eyes more horizontal to start and then moved them in as I squatted. This definitely helped, noticeable improvements there. I also did get deeper, but as I continue to review video, I think I am breaking the hips too soon and too far back, and I am not getting deep enough and don't have the hip drive I should have. I think I can start correcting this. Disappointing to have so many technique issues but I will work on this and will get better. So I really thought I had all reps on the bench today, a really strong 2nd set in particular, but just couldn't get past the sticking point on the last rep of the 3rd set. Bar path was just off enough, to high on the chest, super disappointing. I am running into the end of the LP on both OH lifts it would strongly appear. It's been an ok run on the upper body, but programming changes are needed, I am stalling out. I need to go study the blue book. I am thinking 5 sets of 3 might being the minimum effective dose. I have to think about it. Sets of 5 when it gets heavy are definitely tough on upper body lifts. Breathing man. The breathing is not on point and it's killing me. The first 3 reps are fine every time and it's the last two and breathing that fuck me up. I was fumbling around for a light pull option as I didn't feel like powercleaning before DLs on Wed, after doing the chin firing protocol on my elbows with Chins on Saturday (15 rounds x 3). So didn't some DB KB cleans with 24s. Honestly felt great, a lot of power, especially in the rack. The OH pressing with a bar has helped that position a lot, it's stronger now.
