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 volume - BB Squat, OHP, DL, chins - pin firing
BB Squat:
45 bar x 5 x 2 sets
135 x 5
225 x 3
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
390 x 1
work sets
410 x 5 x 5 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
177.5 x 4 x 4 sets
177.5 x 3 x 3 sets
25 reps
BB DL (all hooked, no belt):
warm up
45 bar x 5
135 x 5
225 x 3
45 bar x 5
135 x 5
225 x 3
work sets
315 x 5 x 1 set (I wanted to go light here today, I pulled these very fast for me, felt great)
Chins - pin firing protocol
x 3 x 15 sets
Trying to work on the golfer's elbow per Rippetoe method
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 - This was going pretty well until a weird rep on the overhead press that put a lot of pressure on my right pinkie finger / wrist which feels like shit now. I had my acupuncturist / bodyworker treat it today, helped quite a bit, but I'll have to see where this goes. Disappointing. I am not quite sure what occurred other than I think the weight shifted suddenly on the press and I just overloaded it. Still having issues anyway with the elbows and the treatment today revealed a ton of tight spots in my forearms, etc. Just a lot going on here, unfortunately. Hoping my body responds in 48 hours.
