March 11 2018 One arm chinup practice & HSPU's - Challenge completed
![](https://steemitimages.com/DQmWgArBHQLaqC6GZPCZ424dDVCbatGutVKo6tdWwsUh3FF/image.png)
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
Just gotta keep trying and you will get it in the end. About to go bust out my session ;)
Thanks mate.
Have a good one.