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
350 x 5 x 2 sets (80-85% of planned Volume day of 415) (this was too high, I think I need to aim for lower end of this range. 80% would have been 338lbs. Unnecessarily hard and not recovered from Monday).
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
165 x 5 x 1 set
165 x 3 x fail on 4 1 set
165 x 3 x 5 sets
165 x 2
25 reps
Chins
x 9
x 8
x 7 (better effort on chins today)
Barbell curls
45 bar x 10 x 1 set
65 x 5 x 1
75 x 5 x 1
80 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 - Terrible night's sleep, baby was all over the place and I was tossing and turning. Had a big impact today, was very fatigued. Squats and the OHP were hard. The work got done. The OHP is slowing down, it's difficult to get 5s now on multiple sets. But today sucked. On a different day this would have been better than this result.
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 - Terrible night's sleep, baby was all over the place and I was tossing and turning. Had a big impact today, was very fatigued. Squats and the OHP were hard. The work got done. The OHP is slowing down, it's difficult to get 5s now on multiple sets. But today sucked. On a different day this would have been better than this result.
