Monday:
[LIST][*]TGU- 32kg 5-10 mins[*]Pullups Ladders- Light day (BW+15lbs) * Wide, neutral, or palm towards[*]Pistols- Naked Warrior[/LIST]Tuesday:
[LIST][*]Swings- 32kg for 12 mins[*]Abs- (Ab Wheel)- (3-5)x(3-5)[*]Gripwork
[LIST][*]COC- #1.5 for singles[*]#1 to complete up to 15 reps[*]Extensor Bands- red band (3x6)[/LIST][/LIST]Wednesday:
[LIST][*]TGU- 32Kg 5-10 mins.[*]Pullup Ladders- Medium Day (BW+15)[*]Pistols- NW[/LIST]Thursday:
[LIST][*]Swings- 32Kg for 12 ...

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

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