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
225 x 3
275 x 2
315 x 1
work sets
340 x 5 x 2 sets (80-85% of planned Volume day of 405)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
work sets
160 x 5 x 3 sets
warm up
45 bar x 5
95 x 5
135 x 3
work sets
160 x 5 x 3 sets
160 x 4 x 1 set
160 x 3 x 2 sets
Chins
x 9
x 6
x 5
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 - A very good training session. I was fatigued. Haven't been sleeping well. Been working a lot. OHP went better than I thought it would so that's a bonus.
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 - A very good training session. I was fatigued. Haven't been sleeping well. Been working a lot. OHP went better than I thought it would so that's a bonus.
