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
32kg 2H SW x 10
7:30am- Training session - DL, OHP
BB DL (all hooked, belt at 315):
warm up
45 bar x 5
135 x 5, x 2
225 x 3
315 x 2
365 x 1
work set
390 x 5
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
175 x 1
work sets
180 x 3 x 2 set (PR)
x 2 x fail on 3
x 2 x 3 sets
15 reps total
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 - Very pleased. A good top work set on the DL. Breathing adjustment to breath first then touch shins, elbows set back is working. I absolutely am setting the back better and in general the whole approach is going faster and smoother. Really has made a difference. The bar speed on these reps today was very good. Another PR in the OHP. This was a strong day. I am being a lot more aggressive taking the bar out of the rack, and it is helping a lot. I got this from watching Chase's videos on the Starting Strength web site. Attack the bar.
