8/20/20 Thursday August 20, 2020 (BB Squat, Bench, OHP, Chins)

 8:45am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

9:30am - 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)

9:45am- Training session -  BB Squat, Bench, OHP, Chins

BB Squat:
45 bar x 5
135 x 5

185 x 5
225 x 3
275 x 2
315 x 1
365 x 1

405 x 1

work sets
420 x 5 x 3 sets

BB Bench:
45 bar x 5
135 x 5
185 x 3
225 x 2
255 x 1

275 x 1

work sets
290 x 1 x 5 sets

BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
185 x 1

work sets
160 x 5 x 1 set

160 x 4 fail on 5

160 x 3

12 reps

Chins
x 5 x 3 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

10:45am - Complete

Notes - OK training day. A little experimenting here to switch to one intensity and one volume day for the upper body lifts each week.  Haven't really figured it out yet very well.  160 was too heavy for volume on pressing, I need to be able to get all of my 5s.  Bench was pretty good.  Squats were very difficult.  No doubt I need to get serious about getting a coach very soon as I am spinning my wheels here a bit.