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
work sets
315 x 5 x 2 sets (and this was challenging after 5x5 squatting 400 yesterday)
315 x 5 x 2 sets (and this was challenging after 5x5 squatting 400 yesterday)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
175 x 5 x 5 sets (PR)
25 reps - my last 5x5 Monday the 14th was 175 as well. I was very pleased to match that here after lifting yesterday and not really being recovered. The OHP is moving very well these days.
Chins
x 6
x 6
x 6
Prowler
1 45 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 - Due to a vacation trip with the kids this week, had to lift again Tuesday morning instead of the usual Wed. Definitely not recovered, it was difficult. Squatting 315 was painful but I felt like it would be ok to just go ahead and do some squats in the event that it may help recovery over the course of the week before going for one heavy set Friday. I was very pleased and a little surprised to hit the full 5x5 on OHP, after volume benching yesterday. This was great given no recovery. I kept the OHP at the same last 5x5 as I feel some confidence in this lift, I am starting to really engage the lats and drive off of them, and this lift is improving. I have 5 heavy singles to hit on Friday and contemplating going for 210 which I have not tried in some time.
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 - Due to a vacation trip with the kids this week, had to lift again Tuesday morning instead of the usual Wed. Definitely not recovered, it was difficult. Squatting 315 was painful but I felt like it would be ok to just go ahead and do some squats in the event that it may help recovery over the course of the week before going for one heavy set Friday. I was very pleased and a little surprised to hit the full 5x5 on OHP, after volume benching yesterday. This was great given no recovery. I kept the OHP at the same last 5x5 as I feel some confidence in this lift, I am starting to really engage the lats and drive off of them, and this lift is improving. I have 5 heavy singles to hit on Friday and contemplating going for 210 which I have not tried in some time.
