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
215 x 1
work sets
325 x 5 x 2 sets (about 80% of Monday 405 5x5)
325 x 5 x 2 sets (about 80% of Monday 405 5x5)
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
255 x 1
work sets (last Monday bench 5x5 was 262.5)
265 x 5 x 4 sets
265 x 4, fail on 5 (rep PR at this weight)
25 reps
Chins
x 6
x 6
x 6
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 - Good session today. Bench was an improvement over last Monday's 5x5 and I think a PR in terms of getting all but the last rep on the 5x5, so that's great.
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 - Good session today. Bench was an improvement over last Monday's 5x5 and I think a PR in terms of getting all but the last rep on the 5x5, so that's great.
