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, DL
24kg TGU x 1/1
20kg BU FSQ x 1 BU PR x 1
48kg DL x 5
24kg 2H SW x 10
32kg 2H SW x 10
BB Squat:
warm up
45 bar x 5
135 x 5
185 x 3
225 x 3
work sets
255 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
205 x 3
245 x 1
work sets
260 x 5 x 3 (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 3
315 x 1
top work set
365 x 5
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 - Decent training session. Still not getting as deep as I want on squats, but still moving in the right direction. I will keep working hard on it. The bench was a highlight as I got all 3 sets of 5 with 260lbs, so the reset has worked as I had stalled out on that weight weeks ago pretty bad. My upper body is getting stronger. The OHP and bench are working in concert, so this has been really good. Lower body, not so great obviously. The DLs were ok. I decided to back off just a bit to 365. That was a good decision because it felt heavy. I think I need to DL more often and I have to get better at going quicker and being able to set my back better for each rep. I think I need a light DL day each week, instead of powercleaning or chins. Programming this is a bit challenging. Probably just need to stick it on Fridays.
