Training Logs

mobility warmup
arm bars & htgus

stacked presses with 32kg, 3x2/arm

long push press walkouts with 40kg
R: 4(1,2,3) and 1x(1,2,3) with 32kg on the final rung of 3
L: 3x(1,2,3), then switched to 2x(1,2,3) with 32kg

Wanted to deadlift, but going heavy tested poorly. Started doing sets of 5 worked in with the pressing. Got up to 100 before it started testing poorly.

Work time = 40 minutes
Time to eat

z

LCCJ, 32 on first rung of all ladders
1x(2,4,6,8,10)
4x(2,4,6,8)

closed COC 1.5 easily with both hands, multiple times. Time to move up.

Bent 18 60d nails in between rungs

Time = 62 minutes
lbs moved = 25,200

Z
arm bars

LCCJ ladders with 28s
3x(2,4,6,8)
2x(2,4,6)

Figured out how to move hips. will get a couple ladders of 10 on Friday.
Worked in COC, pinch, plate curls, HLRs, a couple of BUPs

work time = 45 minutes
lbs moved = 18,816

z
pistol practice with 12kg

S&P ladders: 5x(1,2,3,4,5)
Mixture of 32s and 28s. Only had to use the 24s for the final rung of 5 in the final ladder.

DL: 1x20 with 32s, 1x20 with 28s, 1x20 with 24s

lbs moved = 22,519
Time = 70 minutes

Dan John warmup

all with double 24kgs

snatch & Press ladders 3x(1,2,3)
Finish the third run with five front squats

double kb sumo DL
2x20