6:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:15am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10
48kg DL x 5
32kg 2H SW x 10
7:30am- Training session - Light BB Squat, OHP, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
245 x 1
work sets
265 x 5 x 2 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
157.5 x 3 x 5 sets (minimum effective dose - less reps, more sets, keep up with intensity)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
355 x 1
work set
375 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
9:00am - Complete
Notes - Pleased all around. Squat was fine, first few warm ups were tough, probably not recovered from Monday, and feeling a little tired. Made the change on OHP to go from 5 rep sets to 3 reps - this is probably overdue for me to try and progress the lift and keep intensity up. So we will see how this goes. Made a big difference today. DLs were good, was able to go pretty quick and felt good about the work set. I think I need a bigger chest and need to make sure my shoulders are behind the bar, I am not certain of that based on the angle I filmed at.
