april -07
calisthenic
duration : 30 mintues
4 sets of 5 Muscle up
2 sets of 10 muscle up -Dips
4 sets of 30second hardstanding
April -08
leg
3sets
1 snatch + 5 overhead squat
95lb, 115lb, 135lb, 155lb(Fail)
back squat
45lb- 5 reps
135lb- 5 reps
185lb- 5 reps
235lb - 5 reps
285lb - 2 reps
315lb - 1 reps
295lb - 2 reps
275 lb - 2 reps
April 10
calisthenics
3 sets
1 rope climb
6m handstand walk
4 muscle up + 10 pull up, 3 muscle up + 10 pull up, 10 pull up
30 push up
15 Toes to bar
12 Dips
April 11
leg day- gym
back squat
45lb- 10 reps
135lb - 10 reps
175lb- 5 reps
235 lb- 5 reps
285 lb- 3 reps
305lb- 2 reps
305 lb - 2 reps
305 lb - 1 reps
April 12
calisthenics
3 sets
1 rope climb
6m handstand walk
5 muscle up + 12 pull up, 3 muscle up + 12 pull up, 12 pull up
30 push up
20m lunge walk
15 Toes to bar
10 Dips
pain: left elbow
April 13
running: 4.8 km + step
April 14
3 sets
1 rope climb
6m handstand walk
12 pull up
30 push up
20m walking lunge
15 Toes to bar
12 dips