acu-man

Monday:

• TGU- 32kg 5-10 mins
• Pullups Ladders- Light day (BW+15lbs) * Wide, neutral, or palm towards
• Pistols- Naked Warrior

Tuesday:

• Swings- 32kg for 12 mins
• Abs- (Ab Wheel)- (3-5)x(3-5)
• Gripwork
  • COC- #1.5 for singles
  • #1 to complete up to 15 reps
  • Extensor Bands- red band (3x6)

Wednesday:

• TGU- 32Kg 5-10 mins.
• Pullup Ladders- Medium Day (BW+15)
• Pistols- NW

Thursday:

• Swings- 32Kg for 12 mins
• Obliques- (3-5)x(3-5)
• Gripwork
  • Light COC- Trainer
  • Red Rafter Pinch Block 3x(3-5)

...

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

...