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, OHP, Chins, Prowler
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
330 x 5 x 2 sets (80-85% Volume day of 400)
330 x 5 x 2 sets (80-85% Volume day of 400)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
172.5 x 5 x 5 sets (PR)
25 reps - my last 5x5 last Monday was 170. This really surprised me as this was way better than last week and I haven't ever come close to getting a full 5x5 at this weight, so that was pretty cool.
Chins
x 5 x 4 sets
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 - The highlight here was the pressing effort. This was surprising. I could feel my upper back helping me get through a sticking point and to lockout. I attribute that directly to the increases in my deadlift, absolutely. This was pretty exciting. A heavy deadlift is going to help a lot of shit, period.
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 - The highlight here was the pressing effort. This was surprising. I could feel my upper back helping me get through a sticking point and to lockout. I attribute that directly to the increases in my deadlift, absolutely. This was pretty exciting. A heavy deadlift is going to help a lot of shit, period.
