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
325 x 5 x 2 sets (about 85% of Monday 395 5x5)
325 x 5 x 2 sets (about 85% of Monday 395 5x5)
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
165 x 1
work sets
180 x 5 x 2 sets (PR)
180 x 4 fail on 5
180 x 3 fail on 4
180 x 3
180 x 3
180 x 2
25 reps - my 5x5 last Monday was 177.5 - I was bonking here as I didn't eat this morning and waited too long to train - was up 5 or so hours before training and was too fasted
Chins
x 6
x 6
x 6
Prowler
1 45 each side x 4 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 day on squat, QL didn't bother me, very good sign, it's getting better. OHP was an awful day. I had not stamina, I ran out of gas. I waited too long to train in a fasted state this morning and simply didn't have enough to get through the training session. Had to cut down my sets. Was really frustrating because this truly was a function of bad planning. Uh. Finished with some chins and the prowler.
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 day on squat, QL didn't bother me, very good sign, it's getting better. OHP was an awful day. I had not stamina, I ran out of gas. I waited too long to train in a fasted state this morning and simply didn't have enough to get through the training session. Had to cut down my sets. Was really frustrating because this truly was a function of bad planning. Uh. Finished with some chins and the prowler.