9/20/24 - Update

SESSION 2
TIME: 1316 LT
DURATION: 26 minutes
STRENGHT-ENDURANCE
10 Rounds

• 6 Pull-ups
• 5 Dips
• 4 Chin-ups
• 5 Dips

Wrapped up with
RUNNING

• Distance: 1. mi
• Time: 8:39
• Avg Pace: 5:21 /km

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9/20/24 Today was the day. I was planning to perform 1RM test in week six, that is the following week, but today I felt strong and performed as follows: SESSION 1 TIME: 902 LT DURATION: 58 minutes TB OPERATOR Week 5, Day 5 BENCH PRESS warm-up sets 10 @44 lbs. (20 kg) 10 @132 (60 kg) lbs # 60% main ...

9/19/24 - Update SESSION 2 TIME: 1434 LT DURATION: 30 minutes ENDURANCE 30 minutes Running in Z1-Z2 Distance, 3.88 km Avg pace, 7:46 /km Avg HR, 139 Wrapped up with Muscle-up progression: High Pull-ups Front Lever Progression: Tucked FL ------------------------------------------------

9/19/24 SESSION 1 TIME: 807 LT DURATION: 41 minutes STRENGHT-ENDURANCE 4 Rounds 1,2,3 Pull-ups 5 Dips 4 Chin-ups 5 Dips 5 Rounds 4 @22 lbs. Weighted Pull-ups 4 @22 lbs. Weighted Dips 4 @22lbs. Weighted Chin-ups 4 @22 lbs. Weighted Dips 10 @22 lbs. Sledge Hammer Tire Slams RI 2 minutes In order 10 P...

9/18/24 SESSION 1 TIME: 610 LT DURATION: 17 minutes BODYWEIGHT 3 Rounds 1,2,3 Pull-ups 5 Dips 4 Pull-ups 5 Dips 3 Rounds 1,2,3 Pull-ups 5 Dips 4 40mm Ropes Pull-ups 5 Dips NOTE Total of 60 Pull-ups, 60 Dips ------------------------------------------------ SESSION 2 TIME: 756LT DURATION: 37 minutes ...

9/17/24 SESSION 1 TIME: 753 LT DURATION: 58 minutes WEIGHTS 3 Rounds 1,2,3 Pull-ups 5 Dips 4 Pull-ups 5 Dips 8 Rounds 5 @11 lbs. Weighted Pull-up 5 Dips 5 @88 lbs. Barbell Overhead Press 8 Bodyweight Triceps Extensions 5 Rounds 2 @44 lbs. Weighted Pull-ups 3 @44 lbs. Weighted Dips 3 @110 lbs. Barbe...

9/16/24 SESSION 2 TIME: 947 LT DURATION: 32 minutes TB OPERATOR Week 5, Day 1 BENCH PRESS warm-up sets 10 @110 (50 kg) lbs # 55% main sets 5/5 @176 (80) # 88% BACK SQUAT warm-up sets 10 @110 lbs (50 kg) # 50% main sets 5/5 @187lbs (85kg) # 85% DEADLIFT warm-up sets 5 @220 lbs (100 kg) # 58% main se...

9/14/22 SESSION 1 TIME: 1628 LT DURATION: 42 minutes CALISTHENICS and WEIGHTS 13 Rounds 1,2,3 Pull-ups Barbell Overhead Press* * accordingly: 4@66 lbs., 2x 4@77 lbs., 3x 4@88 lbs., 4x 4@99 lbs., 3x 8@77 lbs. 4 Chin-ups 8 Dips Hammer Biceps Curls** ** accordingly: 8@2x33 lbs., 6x 16@2x22 lbs., 6x 8@...

9/13/24 SESSION 1 TIME: 1008 LT DURATION: 31 minutes TB OPERATOR Week 4, Day 5 BENCH PRESS warm-up sets 10 @110 (50 kg) lbs # 55% main sets 5/5 @160lbs (70kg) # 77% BACK SQUAT warm-up sets 10 @110 lbs (50 kg) # 50% main sets 5/5 @165lbs (75kg) # 75% DEADLIFT warm-up sets 5 @220 lbs (100 kg) # 58% ma...

9/12/24 SESSION 1 TIME: 954 LT DURATION: 65 minutes BODYWEIGHT 13 Rounds 1,2,3,4 Pull-ups 5 Chin-ups 8 Dips 8 @66 lbs (30 kg) Additional 5/1 Muscle-ups NOTE A total of 65 Chin-ups, 130 Pull-ups, 104 Dips, 5 Muscle-ups, 104 Barbell Presses (6 864 lbs. lifted) -----------------------------------------...