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 intensity - BB Squat, Bench, DL, Prowler
BB Squat:
45 bar x 5
135 x 5
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
405 x 1
435 x 1
work sets
460 x 5 x 1 set (PR) (Monday's 5 x 5 was 415)
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
265 x 1
work sets
282.5 x 4 fail on 5 (PR) (Monday's 5 x 5 was 257.5)
282.5 x 4 fail on 5 (PR) (Monday's 5 x 5 was 257.5)
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
375 x 1, bar moved slow
work set
415 x fail. Didn't move.
405 x 1 x 3 singles (very slow off the floor, but good lockouts once I got the bar to my knees it was ok)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
warm up
45 bar x 5
95 x 5
135 x 3
165 x 2
185 x 1
work sets
202.5 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 165)
work sets
202.5 x 1 x 5 singles (PR) (Wednesday's 5 x 5 weight was 165)
Prowler
2 45s 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 - Squat - another PR set of 5, 460. It was tough but looking on video, bar speed good, depth good. Bench - another PR for 4 at 282.5, tried for 5, it wasn't close. DL - I declare victory after defeat, I couldn't break the bar at 415, was pissed, just said I have to get some heavy singles here, and moved 3 slow off the floor singles at 405, past the knee and lockouts were strong through. So slow, very slow off the floor. OHP was actually very good with 5 successful PR singles at 202.5. It would be super cool to press 2 plates on each side. It's slow progress, but nonetheless progress is happening to that next milestone.
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 - Squat - another PR set of 5, 460. It was tough but looking on video, bar speed good, depth good. Bench - another PR for 4 at 282.5, tried for 5, it wasn't close. DL - I declare victory after defeat, I couldn't break the bar at 415, was pissed, just said I have to get some heavy singles here, and moved 3 slow off the floor singles at 405, past the knee and lockouts were strong through. So slow, very slow off the floor. OHP was actually very good with 5 successful PR singles at 202.5. It would be super cool to press 2 plates on each side. It's slow progress, but nonetheless progress is happening to that next milestone.
