One arm Chinup practice & HSPU's

Warmup

10 minutes Indian club swinging

Training

Chinups/pullups

13 bodyweight pullups
8 pullups bodyweight + 16kg
5 pullups bodyweight + 28kg
3 pullups bodyweight + 32kg
2 Pulley assisted One arm chinups - 10kg assistance
1 Pulley assisted One arm chinup - 8kg
1 Pulley assisted One arm chinup - 4kg
1 Pulley assisted One arm chinup - 6kg
1 Weighted chinup - bodyweight + 68kg
2 Pulley assisted One arm chinups - 10kg
3 Chinups bodyweight + 52kg
5 pullups bodyweight + 32kg

45 reps

Lower body warmup

Commando rocking
FTW squats

HSPU's & Kettlebell C&P

13 Kettlebell C&P 20kg
8 Kettlebell C&P 24kg
5 HSPU's + 4kg
3 HSPU's + 6kg
2 HSPU's + 8kg
1 HSPU + 10 kg
1 HSPU + 12 kg
1 HSPU + 10 kg
1 HSPU + 8 kg
2 HSPU's + 4 kg
3 HSPU's + 2 kg
5 Kettlebell C&P 28kg
8 Kettlebell C&P 24kg

53 reps

Hindu squats

20 reps

45+53+20 = 118 reps

Notes

I feel like I'm making some progress on the OAC, especially with my right arm. My left arm is a bit weaker but that's to be expected, I'm right handed. Hopefully I'll get an unassisted OAC before too long.

The challenge is @steemmatt's 100 rep a day challenge
Matt's 100 rep challenge

Banner artwork by @bearone

Image source