Ow. Stupid is as stupid does.

1 cup coffee 

1 Bang +2 cigs and some vape 

A+A 

elevated max par PU, double pause 6 count, focused on depth on that first pause 

6x1 


16kg 2H swings

8,8, 7*, 8*, 6*, 8* 


24kg+yllw mini 2H swing 

6, 6, 6, 8, 7, 8 


Scarecrow, yllw mini, wall squat 

2, 2, 3, 3, 4, 6 

42 minutes total 


BFR walk, did the loop in ~20 minutes 


1+2+3 Military Press Ladders, 10 sets = 60 reps each side 

16kg slow negative goblet squats with curls and pulses and different depths

5x1 (setsxreps)


39 minutes total +5 minutes rest then


16 swings per minute for 8 minutes = 128 swings

(approx 1.5:1 rest/work ratio)

All 2 handed, grip still burned, not "easy" but very doable 


Rest ~4 minutes 


16kg 1 arm KB row, pavel style (lunge supporting yourself on extended thigh) 

1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 3/3, 1/1, 2/2 


Max ft. elevated 1 par Pu negative 

1/1, 1/1, 1/1 


Tabata Halos 16kg

Max 3/3 

Score 2/2
NB! 


Was going to go easy on the squats but they made my hips feel great so did what felt right. EMOM swings were 2 handed because 1 hand work was making my low left back/oblique/hip feel wonky. 


The rows and squats felt great (make the wall squats daily, increase # of reps by 5 each day for 7 days, then add pauses, then remove pauses and add BFR cuffs ala this program https://www.bodybuilding.com/content/take-the-21-day-goblet-squat-challenge.html , then work into something like https://www.elitefts.com/education/5-weeks-to-goblet-squat-dominance/) this should build a squatting base for when the swing routine ends. Then I can build some squatting strength and some push up/OHP strength. Should be able to work dips and chins in soon but the 1 arm rows, because of the lunge position are really good for teaching my hips to stay square.