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
335 x 5 x 2 sets (80-85% of planned Volume day of 400)
BB Bench:
45 bar x 5
135 x 5
185 x 3
45 bar x 5
135 x 5
185 x 3
225 x 2
work sets
250 x 5 x 4 sets - PR (247.5 on last 5x5, planning on 5 singles at 295 on Friday)
250 x 4, fail on 5, x 1 set
Chins
x 9
x 6
x 5 (chins kind of hard today)
Barbell curls
45 bar x 10 x 1 set
70 x 10 x 2 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 day. Deep squats, felt pretty good. PR for 5 x 5 on the bench a@ 250, I did not get the last rep, I wish I would have rested a little bit more before the last set, I think I rushed it. I also didn't get good enough leg drive. Still, this was pretty good today. Moving forward.
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 day. Deep squats, felt pretty good. PR for 5 x 5 on the bench a@ 250, I did not get the last rep, I wish I would have rested a little bit more before the last set, I think I rushed it. I also didn't get good enough leg drive. Still, this was pretty good today. Moving forward.
