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, Bench, 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
325 x 5 x 2 sets (80-85% of planned Volume day of 390)
BB Bench:
45 bar x 5
135 x 5
185 x 3
45 bar x 5
135 x 5
185 x 3
225 x 1
work sets
230 x 5 x 3 sets (90-95% of planned Volume day of 247.5)
Chins
x 9
x 8
x 7
Barbell curls
45 bar x 10 x 1 set
55 x 10 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 - Good training session, honestly, really easy. Hitting depth on the squats - that was very good. Bench - super easy. Feels too easy, but I know this will build and build each week. It's about where this is at in 12 weeks, not now. Chins were stronger - good sign. Adding in curls, want to keep working on this.
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 - Good training session, honestly, really easy. Hitting depth on the squats - that was very good. Bench - super easy. Feels too easy, but I know this will build and build each week. It's about where this is at in 12 weeks, not now. Chins were stronger - good sign. Adding in curls, want to keep working on this.
