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
325 x 5 x 2 sets (80-85% Volume day of 395)
325 x 5 x 2 sets (80-85% Volume day of 395)
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
245 x 1
work sets
260 x 5 x 3 sets
260 x 4 x 1 set
260 x 3 x 2 sets
25 reps
Last 5x5 was 267.5, this was an appropriate re-start
Chins
x 3 x 15 sets (pin firing)
Prowler
2 45s each side x 3 rounds
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 good day today. Things are coming back together. I had some bounce and drive out of the hole in the squats. I'm encouraged. Bench went well. I was running out of gas on the set of 4, my last two sets of 3 were good form and locked in. Finished with a bunch of chins for the elbow, and some prowler work.
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 good day today. Things are coming back together. I had some bounce and drive out of the hole in the squats. I'm encouraged. Bench went well. I was running out of gas on the set of 4, my last two sets of 3 were good form and locked in. Finished with a bunch of chins for the elbow, and some prowler work.
