ow

1 arm fw
0:30-1:00
16kg duck walk for ~1:00, maybe a bit more
BFR on elbows, RHAx1:00, fingertip kneeling pu hold 1:00, RHA 1:00

cuffs off

trainer singles
trainger OC+10sec neg
3x0:15

Not feelin strong...on anything.
BFR cuffs on upper arms and legs, took upper arm cuffs off after ~10 minutes (around halfway through the ladder which took 20 minutes)

towel swings 16kg
1 2 3 4 5 6 7 8 9 10

2H towel hammer curls 16kg
1 2 3 4 5 6 7 8 9 10

Push up negatives (10 1 thousand count, with holds and partial reps)
1 1 1 1 1
Top PU hold on 16kg kb
1 1 1 1 1

1 Arm FW (1 lap)+side bend
1 2 3 4 5 6 7 8 9 10

Calf raises
0:10 0:20 0:30 :040
16kg towel swings
1 2 3 4

Cuffs off

Next day
RHAx1:00 ugh
trainer singles
RHAx1:00 A little better?
Yellow mini dislocates
Trainer OC+10 second negatives
3x0:16
Rough, I think tomorrow I'll take off and the next day I'll just hold the heaviest gripper I can close shut as long as I can. Then return with sets of 0:15. Maybe pump the volume?

1 arm FW 16kg, 1 rep=1 lap
1/1 2/2 3/3 4/4 5/5
1/1 2/2 3/3 4/4
1/1 2/2 3/3
1/1 2/2
1/1
2 hand walks (weight held in two hands as if at the top of the deadlift) Just walked to round out the time really. Got some good glute burn though.
50lb DB holdx1:00 each side

Looped yellow mini around my feet so I was standing on it, wrapped towel around band
Zercher good mornings
Just did some work, felt good!

16kg towel hammer curl and carry for a bit

ext band rotation+slow negative reverse lungex3/side
Upper back was pumped. Made sure to work the ext rotation hard.

Feet together squats, yellow miniband held in OHSQ position and doing dislocates in the bottom position. Just did some work.

Pushups against rail
30 some odd reps with some pauses and partials and slow negs in there. Top of the lift is actually more tiring than the bottom right now. That'll change quick but it's a good sign.

RHAx1:00
PU on knees, Fingertipsx~0:40
RHAx1:00
PU on knees, Fingertipsx~0:30
RHAx1:00
PU on knees, Fingertipsx~0:20

Wrist stretches

Partial bird dog
legsx 0:30 0:40
armsx 0:20 0:20
Did cats and dogs in between sets

next,next,next,rest,next

trainer singles
trainer OCx0:15+ 10 second negativex4

Calf raises
1-20

mmmuuccchhhh later and much more stoned

Kneeling push ups
topx1:00
some reps some bottom holds

clamshellsxmany many with slow negatives +lat leg hold (held the top leg up slightly and focused on extending through it)
glute bridgexhold
double clam shell bridge (feet together-soles touching, shoulders on ground)
Cossack sq work-this felt good! didn't do much but went deeper and felt stronger

buncha stretching

No longer homeless. Still Stoned. Still Pathetic.

Rapid Hand Actionx1:00
Stretchingx2:00 (supine and prone)
BFR cuffs on elbows
RHA and stretching as abovex3

Trainer overcrush+10+second negativex3x0:13  Really liking the negative emphasis.

Trainer negative overcrushx ~0:40 and ~0:30 Twice the volume but lower intensity, tomorrow off these. Continue to push the overcrush+negative as appropriate. Gonna do the OC+Neg daily adding a second every day, volume and negativity intensity to modulate according to recovery. Negative Overcrushes done 2 days on 1 day off. Start up again by doing OC's on the filed #1 for 1 day before 2 more days of Neg OC's.

16kg 1 arm farmers walk with BFR cuffs (legs and arms)x3x3:00 Right then left, no rest
Already done 5 minutes aside with no cuffs. Gonna keep pushing up volume and duration on these using cuffs and other KB exercises to add intensity. Shoot for 6 minutes aside with cuffs before trying the 24kg?

Calf raises 60 reps in ~50 seconds with 10 second isometric and 10+ second negative, BFR cuffs on thighs.

Some light dislocates with the yellow miniband

Sledge work needs to come back in eventually, but right now hands and forearms are hamburgers. Right wrist hurts when I start gripper work and occasionally nags slightly on the 1 arm FW's.

Planning
Squat work
1 arm farmers walks and swing ----->Suitcase deadlifts and/or sidebends+1 arm farmers walking
Rack walks and waiters walks
Goblet walks+Halos
Cossack squats and hindu squats
Clam shells (bands?)+shoulder bridges (band around knees, band from shoulders to feet, band or KB pullovers)
Goblet walks+twists/GM's----> Goblet walks+lunges(BFR?)+Goblet squat negatives---->Goblet walks+goblet squats
Wall sits
Band GM's

Push up work 
Incline and wall push ups (negatives, pauses, partial reps, BFR)+Dislocates
Pushup-negatives, paused, partials, legs elevated, 1 leg raised, weight vest, bands around wrists, bands around back, paralletes
Kettlbell-Crush floor press, crush OHP, floor press add bands, BFR cuffs, negative accentuations, pauses etc.
Squat thrusts
Burpees

Gonna eventually pair one legged push ups with towel swings for ladders

Kettlebell work
*Towel swings
Round the worlds
*Figure eights
OHP
1 arm bent rows

Ab work
*Mag 7
*Boat/v-ups/feets up crunches
Planks

Goal of doing swings/halos/goblet squats and vaccuums/stomach flatteners

Yoga work 
Squat pose goal of 5:00
Bird dog goal of 2:00/side
Down dog goal of 2:00
Warrior III goal of 1:00/side
Chair and 1 legged chair Goal of 5:00

Goals


Next day
RHAx1:00 felt crummy
Some trainer closes
RHAx1:00 slightly better
More trainer closes, much better

OC w/ 10+second negative
0:14x3
Just doing the work, nothing too hard. If the close slipped I held for an extra second or so.

1 legged calf raises
1-15
1-5
good to recognize the amount of work that's doable.

1 arm FW
16kgx1:00/1:00
2hand holdx1:00?
Round the worldx2x0:30/0:30

held the bottom position of a swing for time

clam shells, clam shells with bands, shoulder bridges w/ and w/o band around knees, cossack squat work

Next, next day
Shitty shitty RHAx1:00
Forearms and hands feel better, but muscles just won't fire.

1 arm FW
16kgx1:00-1:30-2:00-2:30/side, so 1 minute right, 1 minute left, 1.5 min right, 1.5 min left etc etc

Grippers
Trainer singles, felt hard
Trainerx3x0:13-10+second negative

Add BFR cuffs
calf raisesx50+some toe raises

1arm FW
50lb DBx~3(1 2)? Measured in laps, roughly 3 minutes

16kg towel hammer curls+16kg towel deadlifts
1 2 3 4 5

16kg towel swing paired with par. PU with slow neg and bottom pause
 2x(1/1+1 2/2+1 3/3+1)

BFR cuffs on legs, 25lb sand bag shoulder and walk
1+1 2+2 3+3 4+4 1+1 2+2 3+3
each side, each walk is one lap. ~10 minutes total

Next, next, next day
BFR cuffs on leggs, RHA1:00 felt awful

16kg farmers walkx3 x(1:30)
16kg halosx3(1/1 2/2 3/3 4/4) so this was done 1 set each direction after each FW , never put the bell down

Calf raisesx30 30 30

Trainer
Oc+ten second negx3x(0:14)
Pretty easy

1 FW (BFR cuffs on legs)
0:30/0:30 -1:00/1:00-1:30/1:30-2:00/2:00