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, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
325 x 1
375 x 1
405 x 1
work sets
425 x 5 x 3 sets (PR)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
177.5 x 1
work sets
190 x 2 x 1 set (PR)
x 1 x fail on 2 (out front)
x 1 x 12 sets (that was good to hit all the singles)
15 reps total
Chins
x9
x8
x7 (stronger on chins today)
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 - Another excellent day. PR on the squat, PR on the OHP. Both were difficult, but good. I still must get deeper in the squat. Got to find that extra gear to get down there. Still, it feels good to get that much weight on my back and do a good job of controlling the reps. OHP, these singles are still working, I am going to keep adding 2.5lbs until I start failing them.
