Hanging from rings
2 pull-ups (rings)
5 push-ups
3 pull-ups
5 push-ups
5 push-ups
Weighted pull-ups, with an 8kg KB hanging
1
2
3
4
4 (could not get rep 5)
Pistol squat, 1/1
Break for lunch - 1 hr
DB 28kg farmer carries, 4 sets, about 90 seconds or more for each set
The weighted pull-ups were shockingly difficult. 8kg is 18lbs, and I honestly was surprised how hard these were. With as good of training of late has been particularly on pull-ups, this was tough once I climbed up to 4 reps. On the 5th and final set I could not get the 5th rep. Today I have noticed a lot of soreness in my traps and lats, clearly related to these weighted pull-ups. Particularly the R side. Not hugely surprised here. It's going to be very important to keep the rep count low and build up very slowly. I have zero business going any heavier than the 8kg at this point and just need to hone in on some technique nuances I suspect, as in how to position the feet, the bell, how low the bell hangs between the legs, etc. Farmers were good and it will be time to move up to the DB 32kgs next weekend I believe.
Break for lunch - 1 hr
DB 28kg farmer carries, 4 sets, about 90 seconds or more for each set
The weighted pull-ups were shockingly difficult. 8kg is 18lbs, and I honestly was surprised how hard these were. With as good of training of late has been particularly on pull-ups, this was tough once I climbed up to 4 reps. On the 5th and final set I could not get the 5th rep. Today I have noticed a lot of soreness in my traps and lats, clearly related to these weighted pull-ups. Particularly the R side. Not hugely surprised here. It's going to be very important to keep the rep count low and build up very slowly. I have zero business going any heavier than the 8kg at this point and just need to hone in on some technique nuances I suspect, as in how to position the feet, the bell, how low the bell hangs between the legs, etc. Farmers were good and it will be time to move up to the DB 32kgs next weekend I believe.
