eltriplesix

Light.
3 (2 Rung) Ladders- 24Kg Press/ 20# Chin Up
I have learned so much over the past few months and I think I finally reached the end of my own self run metamorphosis into a hard style strength and conditioning lover. I finally have leaned across the board that high quality is more important then how heavy you can go or how long you can keep going. I did the best presses I ever did today and I fell way back. I could have pushed it farther with more perfect reps but it was an easy...

32Kg Tgu's- 2 x 1 / side, Slowed down on the first for each side

Pistol Practice- Door Knob assisted pistols
1/side then 5 / side then random attempts...Thought I could do it. I was wrong. : ((((

For most of Rop I have been swinging this way but not recording it. I mentioned the time when I switched to this but to clear it up until further notice
24Kg swings are with 2 hands
16 Kg Swings are with one hand switching every 2-5 reps about.

Day 2
Some Assisted pistol squats in mostly a random fashion.
32Kg Tgu's- 3 x 1 / Hand - 3 min rest between each

Day 3 Hev.
1 ( 4 Rung), 4 ( 3 Rung) Ladders- 24Kg press/ 20# Chin Up- 44:46 Min

24Kg Swings- 5 Rounds 30/30 , 16 Kg Swings- 6 Rounds 30/30- Probably the best swings I have ever done. Low rep High quality is certainly the way to go.
Jump Rope- 2:00 Min-

Med.
5 (2 Rung) Ladders- 24Kg Press/ 20# Chin Ups
24Kg Swings 7 Rounds- 30/30- Not the greatest tension I ever produced
Jump Rope- 5 mins