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, Prowler
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% Volume day of 405)
345 x 5 x 2 sets (80-85% Volume day of 405)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
175 x 4 x 6 sets
175 x 3 x 1 sets
27 reps
Chins - pin firing protocol
x 5 x 3 sets (pretty hard, left elbow not great)
Prowler +4 plates - 3 round trip 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 - Pretty easy today. Left elbow was troublesome but I was able to work around it. It is getting better, it's just going to take time.
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 - Pretty easy today. Left elbow was troublesome but I was able to work around it. It is getting better, it's just going to take time.
