01 Apr 2023
Maintenance & Reflection day
PushUps: 222 (50 x 3 NormalPU, 25 x3 DPU)
02 Apr 2023
Deadhang: 1:08, 1:03, 0:39, 0:35, 0:35
Stretching
PistolSquat Training: Raised -ve and Raised full.
🐲🚩: 7, 7, 10
LsCU: 7, 7, 7, 8
Pullups: 7, 7, 7, 7
03 Apr 2023
HB Pullups: 11, 12, 10, 8 (<8mins), 5,5,7,7,6
AirSquat:25 (warmup)
ShrimpSquats: 5/leg x 5 sets
Raised PistolSquat: 5/leg x 2 set
Left leg - Max 3 reps in 2nd set. Need to find optimal CG pt.
AirSquat: 35, 35, 35, 35
💎PU: 25, 25, 25
04 Apr 2023
Break
05 Apr 2023
Morning
Pullupss: 7x3,
🐲🚩:7x3.
🦐Squat:7x3/leg
Evening
Pullups: 15, 9, 8, 8, 6,6,6,7,7,7
S-set - LsCU/Dips: 7/15 x4
🐲🚩: 7, 7
🦐Squat: 5/leg
R.🔫Squats: 5/leg x3
06 Apr 2023
Workout in Office today
LsCU: 7, 7
🐲🚩: 7, 7, 7, 7, 7
Toes2Bar: 5, 5, 5
🦐Squat: 5/leg x 5sets
💎PU: 20, 20, 20
Yin YOGA-1hr
Pullups: 12, 10
07 Apr 2023
Run 10.07km
🦐Squat: 5/leg
AirSquats: 35
08 Apr 2023
Deadhang: 1:20, 1:05, 1;06,
Stretching, Cossack and Raised Split Squats
09 Apr 2023
Pullups: 16, 12, 10, +3
S-set01: [Dips/Pushup]:
[15/15], [15/15], [15/10...to failure], [15/7... to failure]
S-set02:
(5x🦐Squat/🦵, 5xLSCU, 5x🔫Squat/🦵) x3 sets
🐲🚩: 7, 10, 7
DIPS: 15, 15
10 Apr 2023
Deadhang: 1:10, 1:11, 0;53, 0:59, 0:45
45mins on Rings, various
💎PU: 25, 25, 25, 25
5x🦐Squat/🦵-continuous balance UNLOCKED.
Taking a break from pullup these 2 days to prep for Wed morning MU lesson
11 Apr 2023
Pullups: 8,8,8,8,8 (6:45min)
Run: 8.08km (0.55km of alt.lamppost.sprint)
12 Apr 2023
💎PU:25,25, 25
🐲🚩: 7, 7, 7
MU Training 1 hr
PT session (short but intense)
Today's takeaway for MU training:
Maintain good Hollowbody all the way (legs closed like PLF)
Hi Pull-- focus with elbows as much behind the body as possible
Timing of Pull, after swing back-- just at around directly below bar-- PULL! Explosively
(feel the inertia lift)
Negative Phase Training: Pullup-- lower down until head below bar and hold arms at 90 degrees
Bar Dips are essential.
13 Apr 2023
Pullups: 13
14 Apr 2023
Pullups: 8,8,8,6,4 (7:22min)
PikePU: 10x5
5x5🦐Squat/🦵-continuous x 6 sets UNLOCKED!
Time to move on to more
15 Apr 2023
Run: 12.77km
3x5🦐Squat/🦵
16 Apr 2023
Run: 8.02km
5x5🦐Squat/🦵
AirSquat: 35,35
17 Apr 2023
Shoulder recovery ex. 20mins
Lsit2Dip: 5 x 8sets
HBPullUps: 5 x 10sets
5🦐Squat/🦵x 6sets
18 Apr 2023
LSCU: 7,7,7,7
Run: 4.8km
19 Apr 2023
Shoulder recovery ex. 20mins
DeadHang: 1:13, 1:13, 1:05, 0:40, 0:47
Combo01 x 5 sets 5 HBPullUps + 7🦐Squat/🦵
Combo02 x 3 sets 5 HBPullUps + 5 R🔫Squat/🦵
Combo03 x 2 sets 5 HBPullUps + 35 AirSquat
💎PU: 20,20,20
20 Apr 2023
Run: 10.03km
21 Apr 2023
Deadhang: 1:20, 1:08, 0:58
Combo01 x 7 sets 7 HBPullUps + 7🦐Squat/🦵
Run: 5.01km
LSCU: 7,7,7
Dips: 10
22 Apr 2023
Run: 14.18km
23 Apr 2023
PikePU: 10,10,10,10,10
HBPullUps: 5,5,5,5,5,5,5,5
🐲🚩: 7,7,7,7,7
Combo 3 sets 5 L2Dips + 5🦐Squat/🦵
Combo 2 sets 5 L2Dips + 5🔫Squat/🦵
DIPS: 10,10,10,
24 Apr 2023
Shoulder Mobility 20mins
🐲🚩: 7,7,7
LsCU: 7,7,7,7,7
HB Flutterkick (vert): 1min x 3
Combo 5 x 5 HBPullUps + 15 💎PU
6 sets of 5🦐Squat/🦵
2 sets of 5🔫Squat/🦵
25 Apr 2023
Run:10.02km
LsCU: 7,7,7,7
26 Apr 2023
Shoulder Mobility/ Stretch: 15min
Deadhang: 1:25, 0:57, 1:00,
Combo: 5 sets 5 HBPullups + 7🦐Squat/🦵
Combo: 3 sets TricepPulldowns + DB B.Curls
"9:30pmPushUps": 30,30,30
27 Apr 2023
Run: 8.03km
28 Apr 2023 (Company D&D)
Short office session
Pullups: 7,6,6
LsCU: 5,7,6,7
29 Apr 2023
Another MIMV session
HollowBPullUps: 7,7,7,7,7,7,7,7,6
💎PU: 25,25,25,25
DIPS (Str. Down): 10,10,10,10,10,10
30 Apr 2023
Stretching 10 mins
Nordic Curls x 20
🐲🚩: 10,8,3,8,3 (3 with 4.5kg ankle weights)
3 sets of 5🦐Squat/🦵
Combo: 3 sets of 15 Dips and 15💎PU
HollowBPullUps: 8,8,7,5,5,7,5,2
Run: 4.91km