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Monday: TGU- 32kg 5-10 minsPullups Ladders- Light day (BW+15lbs) * Wide, neutral, or palm towardsPistols- Naked WarriorTuesday: Swings- 32kg for 12 minsAbs- (Ab Wheel)- (3-5)x(3-5)Gripwork COC- #1.5 for singles#1 to complete up to 15 repsExtensor Bands- red band (3x6)Wednesday: TGU- 32Kg 5-10 mins.Pullup Ladders- Medium Day (BW+15)Pistols- NWThursday: Swings- 32Kg for 12 minsObliques- (3-5)x(3-5)Gripwork Light COC- ...
MP: 32 Kg. KB- 4 reps right 5 reps left *Last PR was 3 reps R&L in December of 08 I think I would have gotten 5 with Right today if I was more focused. I was displeased with my tension on Right and really focused on leakages on Left. It paid off. I damn near got 6 reps on Left Pullups: Bodyweight- Neutral hand position 11reps. *Last PR was 11 in December of 08. I'm not happy with this result and am surprised. ...
ETK- 24 kg Kettlebell Monday: Light Day MP ladders Pullups ladders with bodyweight (mixture of chins, neutral grip, and wide grip pullups) Pistols PTP style- singles and doubles Snatches 2-12 mins. Ab wheel 3x3 Grip work- COC #1 and #1.5. Singles with 1.5 and up to 5 reps with 1 Wednesday: Medium Day MP ladders Pullups ladders with bw Pistols PTP style Swings with 32kg 2-12 mins Ab wheel 3x3 ...
Updated 05-26-2009 at 08:31 AM by acu-man