7:30am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
8:15am - 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
8:30am- Training session - Light BB Squat, Bench, DL
BB Squat:
45 bar x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
work sets
275 x 5 x 2 sets
BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 3
245 x 1
work sets
257.5 x 3 x 5 sets (going to sets of 3, this worked extremely well, I can push this up)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
315 x 2
365 x 1
work set
385 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
10:00am - Complete
Notes - Honestly a great training day. Squats were deep. This is going well. Bench - moved to 5 sets of 3, I am going to be able to push this along I believe. PRs are coming, I can feel it. DL, this was a really strong work set for me, I was able to move faster through the reps, and although I can see the last two lockouts at the knee need to be better, this was still definitely an improvement at 385. We will see how things feel next week and whether I take 390, or 395.
