workout monday the 26th of august

last posting

regular warmup 3 sets of hindu pushups

5 minute tgu bottoms up press like this

3 set of 5 goblet squats

3 sets of 10 second handstand holds 3 to wall and 3 with stomach facing the wall

25 pound walks with weight overhead

face wall squats

gripper work coc # 3 6 hard singles 3 each hand. grippers are a weakness of mine but i have done little to change that.

5 singles with the #2 captains of crush set 1 =2,2 set 2=3,3,set 3=2,2

pinch and carry with 25 pound plates for 40 ft three sets.

Then the presses from the clean position 115 for 5reps,135for 4 reps,140 for 4 reps, 150 for three reps did 185 for one rep then dropped to 175 for three reps, this was harder than it should have been, really like this movement.

Barbell rows

6 sets of 6 reps started at 170 finished at 200 for 6 reps. i added 5 pounds every set went from 170 ,175,180,190,195,200 rotated grip stlyes overhand then underhand like them both but i think i am stronger in the underhand style. 70% angle with the rows.

HTen 10 sets of 10 with 45 pound plate this was an excellent movement as nothing was missed from head to toe. i am not strong enough to hold the plate out fully in front of me but did my best to maintain as much tension as possible did this in about 13 minutes great stuff.

After that did the ten minute snatch test with the 16kg bell. i did 152 reps in 10 minutes. these kettlebells humble me because i am really weak with them right now they are new to my training and i love them but i am really weak with them, that will change in time and practice that was a serious workout after a long day at work but progress is being made.