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, Bench, DL
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
work sets
400 x 5 x 5 sets
400 x 5 x 5 sets
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
247.5 x 1
work sets
262.5 x 5 x 3 sets
262.5 x 4 x 1 set
262.5 x 3 x 2 sets
25 reps (last Wed 5/5 was 260)
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 sets (pulled fast, easy)
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 - Really happy with this today, particularly better ROM under the bar for squats, this is starting to feel "normal" again yet I have the bar in a better spot, not putting pressure on the wrists and elbows. A step forward today. Bench was good, pretty heavy, but moved well enough. DLs to finish were pulled quickly. Decided on 2 sets of 5 today for a little more volume.
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 - Really happy with this today, particularly better ROM under the bar for squats, this is starting to feel "normal" again yet I have the bar in a better spot, not putting pressure on the wrists and elbows. A step forward today. Bench was good, pretty heavy, but moved well enough. DLs to finish were pulled quickly. Decided on 2 sets of 5 today for a little more volume.
