6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - 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)
7:45am- Training session - BB Squat, OHP, Light DL
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
350 x 1
work sets
370 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
157.5 x 2
work sets
170 x 3 x 4 sets, x 2 (fail on 3), x 1 (15 reps) (PR)
BB DL (all hooked, no belt):
warm up
135 x 5
225 x 5
work sets
315 x 5 x 2 sets
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
9:15am - Complete
Notes - A great training session, absolutely one of my best. Sometimes it is just there for you. Squats were tough, but I got deeper than I ever have at this weight. The last two sets looked good. Another PR on the OHP, I nearly got all 5 sets of 3 at 170, I can keep pushing up 2.5lbs each session. Decided to go a little bit more volume on the DLs here, and used my new 3inch belt. I would call this a success, made me feel just a little bit better about Wednesday's shit DL result.
