6:45am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
7:30am - Kettlebell warm up1/2K 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 - TM light - BB Squat, OHP, Chins, Curls
BB Squat:
45 bar x 5
135 x 5
185 x 3
225 x 3
275 x 2
275 x 2
315 x 1
work sets
320 x 5 x 2 sets (80-85% of planned Volume day of 385)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
work sets
140 x 5 x 3 sets (90-95% of planned Volume day of 152.5)
warm up
45 bar x 5
95 x 5
135 x 3
work sets
140 x 5 x 3 sets (90-95% of planned Volume day of 152.5)
Chins
x 5 x 3 sets (tried to be stricter on these)
Barbell curls
45 bar 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
9:15am - Complete
Notes - Super easy today. A nice break. I am going to start throwing in some barbell curls here and there. Start crazy light. 1-2x per week for 3 sets of 5.
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 - Super easy today. A nice break. I am going to start throwing in some barbell curls here and there. Start crazy light. 1-2x per week for 3 sets of 5.
