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 - BB Squat, DL, Prowler
BB Squat:
45 bar x 5
135 x 5
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
275 x 2
315 x 1
365 x 1
405 x 1
work sets
435 x 3
435 x 3
435 x 1
435 x 1 (shitty rep, didn't drive the hips, chest got too horizontal)
BB DL:
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
warm up
45 bar x 5
135 x 5
225 x 3
315 x 2
385 x 1, bar moved well
work set
435 x 3 (PR) (all reps moved pretty fast, happy with this)
Prowler
2 45s - 4 round trips, tried to go fast today with the lighter weight
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 - Squats felt pretty good through 405. The top sets weren't great. I can tell you that damn bar felt heavy on my back today, heavier than I wanted it too. Although bar placement is a little better, I am having trouble getting tight under the bar. Frustrating. Probably time to drop the weight, maybe I can hang out around 385 or 390 for sets of 5 and get this back going again. The DL was a highlight, a great top set for a triple at 435, the bar moved well, another PR here. It's exciting at least that this lift is going well. First time I think ever since learning this lift that have a little bit of confidence and am not over thinking the pull. Good stuff. More prowler work to finish today, I worked that in this week since I dropped the pressing movements. My issues with the elbows are undoubtedly from squatting, and I will just have to work through this damn thing. I'm going to work some pressing back in next week.
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 - Squats felt pretty good through 405. The top sets weren't great. I can tell you that damn bar felt heavy on my back today, heavier than I wanted it too. Although bar placement is a little better, I am having trouble getting tight under the bar. Frustrating. Probably time to drop the weight, maybe I can hang out around 385 or 390 for sets of 5 and get this back going again. The DL was a highlight, a great top set for a triple at 435, the bar moved well, another PR here. It's exciting at least that this lift is going well. First time I think ever since learning this lift that have a little bit of confidence and am not over thinking the pull. Good stuff. More prowler work to finish today, I worked that in this week since I dropped the pressing movements. My issues with the elbows are undoubtedly from squatting, and I will just have to work through this damn thing. I'm going to work some pressing back in next week.
