Goals & Gains Old rigger start on weight pile

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1-5 ladder squats and pushups.
10 35lb kb swings
12 70lb clean squats
10 70lb deadlift
10 35lb dead stop one arm cleans
12 dips
12 35lb oa dead stop cleans
10 dips
8 50 lb dead stop oa cleans
10 dips
10 50lb swings
10 dips
12 35lb side to side swings
18 dips
10 35lb one arm swings each side

10-10-15 35lb kb ohp super set
10-10-25 35lb goblet squat.

Enjoying the kettlebell

 

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1-5 squat pushups ladder
8 ring rows
1-5 ladder renegade row
10 stict pushups off the handles of the kb.
35lb hammer curl 12
30 incline pushups
2 Turkish gitups
15 pushups
8 35lb Lateral swings
2 Turkish git ups
15 pushups
Hammer curl wrist curl and planking

 

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Let's call it 2024 last workout

10 bw squats
10 pushups
15 side bends 35lb
15 sumo highpulls 35lb
12 35lb swings
8 50lb one arm swings each side
18 pushups neutral grip off the bells
12 50lb kettlebell swings
3 50lb cleans 5 rack squats both sides
35lb kneeling pressx12
8 50lb one arm swings
12 piston press
70lb kb squat x 25
10 split squats each leg
5 one arm 50lb ohp ea
25 bw squats
5 50lb split squats el
20 one leg pushups
8 35lb bent butterfly
25 incline pushups
8 bent butterfly
12 handle pushups
Biceps n arm swings
Lateral swings
35lb ohp
Bicep swing
2 slow dive bombers (wow)
2 sets butterfly and wrist curls and 2 sets tri kickbacks. Oh n a set of 15 gorilla rows up in there somewhere.

 

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Did another 150 pushups new years eve.
Sore upper body today did this one by feel

1-5 ladder squats, pushups, and ring dips
8 pushups off the bells
5 cleans 5 squats. Both sides 35lb
8 cleans 50lb each side
70lb front rack squats 15
10 dips
10 ring rows
10 70lb rack Lunges
35lb calf raise
26 bw squats
100 calf raises

 

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Week 1 #2
1-5 ladder squats pushups ring rows
10 ring rows
20 incline pushups ×5
5 side to side swings x5
12ring rows x3
Side and rear lat swings5x5
5 bent curl ×3
All done 3 lift circuit style

 

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Caught my wind and did about 20 explosion pushups off the bells.
5 one arm 35lb press
10 one arm press 50lb
Planking and leg lifts.
Was gonna hit posture chain but woke up and shoveled snow hard for about a hour