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, Chins (pin firing), Prowler
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 2
work sets
335 x 5 x 2 sets (improvement here, I could bring the hands in a bit closer, bar didn't move as much)
335 x 5 x 2 sets (improvement here, I could bring the hands in a bit closer, bar didn't move as much)
Chins
x 3 x 15 sets (pin firing protocol per Rippetoe)
Prowler
4 45s - 4 round trips
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 step forward. Been watching videos on bar placement and I was able to do better today, and I had a little better range of motion in the shoulders as well, which is encouraging. I could bring the hands in a little bit on the final sets and that really helped me lock in the bar. The biggest thing is bar placement for me and keeping in place, no pressure on the elbows. Obviously have to figure this out and be able to translate it at heavier weights. Chins were good, trying the pin firing method, and then I finished with some rounds on the Prowler, which I really like. I will keep trying to use it more, it's an excellent tool and I feel great (energized) after doing it, doesn't beat me up.
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 step forward. Been watching videos on bar placement and I was able to do better today, and I had a little better range of motion in the shoulders as well, which is encouraging. I could bring the hands in a little bit on the final sets and that really helped me lock in the bar. The biggest thing is bar placement for me and keeping in place, no pressure on the elbows. Obviously have to figure this out and be able to translate it at heavier weights. Chins were good, trying the pin firing method, and then I finished with some rounds on the Prowler, which I really like. I will keep trying to use it more, it's an excellent tool and I feel great (energized) after doing it, doesn't beat me up.
