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, Bench, Chins
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 410)
345 x 5 x 2 sets (80-85% Volume day of 410)
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
250 x 1
work sets
270 x 5 x 1 set
270 x 4 x 3 sets
270 x 3 x 2 sets
270 x 2
25 reps
PR (267.5 on last 5x5, planning on two sets of 3 at 292.5 on Friday)
Chins
x 5 x 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 - A major success given the problems with the right wrist the last two days. After acupuncture massage and a chiro adjustment, it definitely responded. I was able to lock it in today, not get the wrist in extension, and no issues with the squat or bench. I decided not to grind on the bench today, I did not want to mess with the wrist, so I just stopped before getting to any potentially grinding rep. I was fine with the overall effort. In the circumstances this was an appropriate adjustment.
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 - A major success given the problems with the right wrist the last two days. After acupuncture massage and a chiro adjustment, it definitely responded. I was able to lock it in today, not get the wrist in extension, and no issues with the squat or bench. I decided not to grind on the bench today, I did not want to mess with the wrist, so I just stopped before getting to any potentially grinding rep. I was fine with the overall effort. In the circumstances this was an appropriate adjustment.
