7:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:45am - 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
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
8:00am- Training session - BB Squat, OHP, Light DLs
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
335 x 1
work sets
350 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
162.5 x 3 x 5 sets (PR)
BB DL (all hooked, no belt):
warm up
Powercleans 135 x 3
165 x 3
185 x 2, fail on 3
DLs
225 x 5
275 x 2
work set
325 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
9:30am - Complete
Notes - A very good day. Squats went well, last work set the best, got my knees out much better, got deeper. Strong, though same as when I ran this up last time, right around 350 it definitely starts to feel heavy. I feel more confident now though and technique is better. A PR on the OHP, I have never pressed 162.5, and got it for 5 sets of 3. That is good. The last rep was a grinder, but I got it. Adding in this additional "light" DL day has been a good move. This allows me to drill on the technique. I pulled the work set in just under one minute, which is good for me. I am continuing to work on going faster through each rep, I just need the practice so it becomes more automatic for me.
