Jan 20 Push pull day (challenge completed) 125 reps @steemmatt

khufu (55)in #fitness • 7 years ago

Warmup

10 minutes Indian club swinging
FTW squats
commando rocking
butterfly hip flows
10 bodyweight pullups
16 kg kettlebell C&P 12R, 12L

Training (fat bar pullups today)

Bodyweight (82 kg) + 16kg pullups - 8 reps
Kettlebell C&P 24 kg 8L, 8R
Bodyweight + 24 kg pullups - 6 reps
Kettlebell C&P 28 kg 4L, 4R
Bodyweight + 32 kg pullups 4 reps
FTW HSPU on parallettes 5 reps
Bodyweight + 44 kg chinups 3 reps
FTW HSPU on parallettes 4 reps
One arm towel assisted chinups bodyweight + 8kg 2L, 2R assistance not used on the negative phase
Kettlebell C&P 32kg 3R, 2R
One arm towel assisted chinups bodyweight + 4kg 2L, 2R assistance not used on the negative phase

Cooldown

Kettlebell C&P 20kg 8L, 8R
Bodyweight pullups + 16 kg 8 reps

Total 125 reps.

Notes

I do alternating sets of pushes and pulls with about 3 minutes between each set. So it works out to about 6 minutes between each set of pushes and 6 minutes between each set of pulls.

HSPU's are feeling strong and I'm almost doing them free standing but still have the wall there for a backup. Pullups are feeling strong too and I hope to get the one arm chinup back in a few months.

#health #life #training #fitnesschallenge