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
345 x 5 x 2 sets (80-85% of planned Volume day of 410)
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
255 x 5 x 4 sets - PR (252.5 on last 5x5, planning on 1 x 5 at 300 on Friday)
255 x 4 fail on 5
Chins
x 5
x 5
x 5 (chins were so so hard today)
Barbell curls
45 bar x 10 x 1 set
65 x 10 x 1
75 x 5 x 1
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 - Decent. I was really exhausted. Not really recovered from Monday's training. Definitely very fatigued. The 5 x 5 squats just zap you. I damn near got the 5 x 5 on the bench, really I was cruising along but I was not getting that last rep today, no way, no how. Still, a PR and things keep moving up.
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 - Decent. I was really exhausted. Not really recovered from Monday's training. Definitely very fatigued. The 5 x 5 squats just zap you. I damn near got the 5 x 5 on the bench, really I was cruising along but I was not getting that last rep today, no way, no how. Still, a PR and things keep moving up.
