Joint rotations
Hindu Pushups 3x15
Get ups (Bottoms Up) 16kg x 3 each side
Goblet Squats 24kg x 3 low prying holds
Halo 24kg x 7 each direction
Face the wall squats BW x 5
Over walk outs 40kg x 2 laps around basement L,R
Hand stands against wall x 3 10 sec holds

CoC grippers
#1 x 5
#2.5 Right side x 1
#2 x 1,2,1,1,1 R,L
#1.5 x 4,4,4 R,L

Plate Pinch walks single hand
25lbs + 25lbs x 3 walks R,L

Barbell Press 115 x 5, 135 x 5, 155 x 3, 165 x 3, 165 x 3, 165 x 3

Barbell Rows 135 x 6 overhand, 155 x 6 underhand, 175 x 6 (O), 180 x 6 (U), 185 x 6 (O),
190 x 6 (U)

Plate Squats
45lbs x 10,10,10,10,10,10,10,10,10,10
100 total reps
30 sec breaks in between sets

10 mins Snatches
16kg x 253

Long workout but new and different. The Get ups bottoms up were challenging and only mustered 16kg for 3 a side, a real grip smoker. I have had better grip workouts, performance wise that is, I think my grip was already partly smoked when I started grippers. Plate pinches were good. Barbell presses are different from K bells, I can't turn my hands in so it kind of wrenches the shoulder a little but still managed 165lbs for sets of 3. Plate Squats with 45lb plate held in front felt good and I condensed the rest intervals to 30 secs. I don't know if that was such a good idea because I was spent going into the 10 min Snatch test with the 16kg. I scored 253 reps with the 16kg and had to set it down a few times but like I said, I WAS SPENT. The Challenging Training sessions are the ones that get results.