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 425)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 2
work sets
170 x 5 x 1 set
170 x 4 fail on 5 x 1 set
170 x 4
170 x 3 fail on 4
170 x 3
170 x 2 fail on 3 (out front technical issue)
170 x 3
25 reps (not that great today)
Chins
x 7
x 5
x 5 (chins aren't that strong, I think too much accumulated fatigue)
Barbell curls
45 bar x 10 x 1 set
65 x 5 x 1
75 x 5 x 2 sets
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 - Decent day. There is a lot of accumulated fatigue going on for sure.
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 day. There is a lot of accumulated fatigue going on for sure.
