Joint rotations
Hindu pushups 1 x 25 reps
Get ups bottoms up 20kg x 4 a side
Goblet + face the wall squats 24kg (1 goblet then 3 face the wall squats)
3 sets
Halos 16kg x 7 l,r
Double Overhead walkouts 28kg+28kg x 1 lap around basement
One arm handstands with 8kg bell in one hand 1 7 sec hold l,r

Heavy presses
44kg x 2,2,2,2
90 secs rest

Bending + two hand pinching
2 bolts then 1 6 sec pinch 120 lbs
3 rounds
1 yellow nail
double overhand style

Double clean,swing,snatch,squat ladders
24kg+24kg
1,2,3/1,2,3/1,2,3/1,2,3
10 mins work

Farmers walk
2+40kgs x 10 mins work
20 sec rests

One arm handstands are coming along and today I grab a 8kg bell with my free hand, it does affect the balance though. Pressing is feeling good. I am getting more used to the double overhand style of bending. I did not have me 32kgs bells here so I used the 40kgs instead for 10 mins.

Joint rotations
Hindu pushups 1 x 25 reps
Get ups bottoms up 20kg x 3 then 16kg x 1
Face the wall goblet squats 24kg x 3 low holds
Halos 16kg x 7 l,r
Overhead walkouts double bells 28kg+28kg x 1 lap around basement
One arm handstand holds 20 secs left 20 secs right

Heavy press work
44kg x 1,1,1,1,1,2
rest cut down to 1 min

Snatch+Jerk ladders single arm
24kg x 180 snatches 180 jerks
30 mins of work

Good workout. I think the one arm handstands are helping with the press work, the 44kg bell is feeling easier to press and I was able to cut the rest down from 2 mins to 1 min with 2 reps on my last set. I am laying off the bending a little now because my hands hurt around the index and thumb area but I will pick it back up soon. The Snatch+Jerk ladders kick my butt but I think I did ok.

Joint rotations
Hindu pushups 1 set of 25
Get ups bottoms up 20kg x 3 l,r then 16kg x 1 l,r
Face the wall goblet squats 24kg x 3 low holds
Halos 16kg x 7 l,r
double overhead walkouts 24kg+24kg x 1 lap around basement
One arm handstand holds left 20 secs/right 20 secs

48kg snatch + push press one arm
1,1,1,1

Double Snatch+squat armor style 20 mins of work
28kg+28kg x 1,2,3
24kg+24kg x 1,2,3/1,2,3/1,2,3/1,2,3/1,2/1,2/1,2/1,2/1,2/1,2/1,2/1,2

Famer walks
32kg+32kg
10 mins with 15-20 sec breaks

Hit a PR with the get ups bottoms up style with 20kg x 3 l,r. Yesterday I bent 4 1/4 in x 6 in bolts doubled up together then a yellow nail then a blue nail all double overhand style which was a PR for me. I have bent several blue nails before but not with this bending style. One arm handstands were great and I held each side for 20 secs before switching sides.

Joint rotations
Hindu Pushups 3x15
Get ups bottoms up 20kg x 1 l,r then 16kg x 3 l,r
Goblet squats 24kg x 3 low prying holds
Face the Wall squats BW x 7
Halos 16kg x 7 l,r
Overhead walkouts 40kg x 2 laps around basement l,r
One arm handstands 2 l,r (8 sec holds)

Spec work
Heavy presses
99.5 lbs x 1,1,1,1,1

bending
3/16 inch doubled up x 1,1,1
yellow nail partially bent x 1
straight yellow x 1
all double overhand bends

double snatch+squat ladders (armor style)
28kg+28kg x 1,2,3/1,2
24kg+24kg x 1,2,3/1,2,3/1,2,3/1,2,3/1,2/1,2/1,2/1,2/1,2/1,2/1,2
54 total reps

Farmer walks 10 mins
32kg+32kg
15 to 20 sec rests

long workout, still not happy with bending progress but I guess Rome was not built in a day. The rest of the workout was an ass kicker and a half, no make that 2 whole ass kickers!!! I almost cashed in after the double snatch+squat ladders because I was so pissed off about the damn bending. I am bending double 3/16 inch bars but can't seem to get the 1/4 inch bar to move. I will have to get some more steel and some 40d and 50d nails and bend them for a little while. The frustrating thing is I can bend a damn blue nail with the reverse grip. Late post, an hour after I posted the first portion of this blog I watched Adam Glass' videos of him bending 100 grade 5 bolts in an hour and figured out what I had been doing wrong. I placed the bar under the chin and close to my neck, leaned back, and went to town on the bar with the ends seated in the palms of my hands and presto it worked. It was not easy but I will get stronger with this style now that I figured it out. This style enables you to use your core strength to get the job done.

Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 l,r
Goblet squats 24kg x 3 low prying holds
Halos 16kg x 7 l,r
Face the wall squats BW x 7
Overhead walkouts 40kg x 2 laps l,r
Handstand holds one arm x 2 holds (7secs) l,r

Spec work
99 1/2 lbs one arm presses no assist
1,1,1,1,2 PR tonight

Bending work
double 3/16 inch bars bent together (bar length 7 to 5 inches)
x5 bends

Snatch+Jerks one arm 20 min time limit
24kg x 1,3,5
36kg x 1,3,5
20kg x 1,3,5
32kg x 1,3,5
16kg x 1,3,5
40kg x 1,3

Great workout and I got a PR. I decided to try taping a 2.5 lbs plate to the 44kg bell and take it in smaller bites which worked out well. I pressed it for 4 singles then a double to end the presses which was a PR. I figure a few weeks of adding 2.5 lbs increments and I will be there (48kg clean and press both sides). Bending is going better and I am learning to focus inward on the bar instead of downward which is making a difference, bent 5 double 3/16 in. bars tonight. The snatch+presses were ass kicker going back and forth, I was missing my last set of 40kg and did not get to the 28kg. There is always next week.

Joint rotations
Hindu pushups 3x15
Goblet squats 24kg x 3 low prying holds
Face the Wall Squats BW x 6
Halos 16kg x 7 l,r
Overhead walkouts 40kg x 2 laps around basement l,r
Handstands one arm l,r x 2 holds

Spec work
48kg snatch then push press l,r x 2,1,1

bending
double overhand
2+3/16 inch x 6 inch together
4 bends

Double Clean & Jerks + dragon flags
24kg+24kg
1,2,3,4,5,6,7,8,9,10
about 13.00 mins
one slow dragon flag after each set of C+Js

BB rev curls
75lbs x 5
70lbs x 5
65lbs x 5,5,5

Plate pinches double hand
125 lbs x 4 holds of 6 secs each

Get ups
16kg x 3 a side

longish workout but good. I bought some steel today 3/16 and cut it into 5 and 6 inch lengths. I went for my first over hand bend and steel melted in my hand so it was clear that I was going to have to double up the bars which worked well and I got 4 good bends out of this and it gave me a chance to practice this bending style. The C+Js went well and I went up in wieght with the Plate Pinches too.

Joint rotations
Hindu pushups 3x15
Get ups bottoms up 16kg x 4 a side
Goblet Squats 24kg x 3 low prying holds
Halos 16kg x 5 each direction
Face the Wall squats BW x 7
Overhead walkouts 40kg x 2 laps around basement l,r
Handstands: one arm l,r then frog press to handstand then one arm l,r

spec work
48kg snatch then lower to shoulder slow then slight push press
3 singles each side

bending
tried double over and I need work
Yellow bar

Double Snatch + FSQ
28kg+28kg x 10 sets of 3
24kg+24kg x 10 sets of 3
average rest period 75 secs

This was a demoralizing workout doing 20 sets of double snatch and front squat and I had to dig down into my soul to finish this one but I did it, I feel like a better man for it. I need practice bending double overhand so I will get some smaller stock and work with it.

Joint rotations

Hindu pushups 3x15

Get ups bottoms up 16kg x 4 a side

Goblet squats 24kg x 3 prying holds

Face the wall squats BW x 7

Halos 16kg x 7 each direction

Overhead walkouts 40kg x 2 laps around basement l,r

Handstands 1 arm both sides x 2 (7 sec holds)

Double Snatches

24kg+24kg

x10 then 90sec rest

x10 then 90sec rest

x10 then 2 mins rest

x10

Double FSQ+Push Press

28kg+28kg

60 sec rests

5,5,5,5

Standing Wheels

5,5,5

Plate Pinches

2 hands

120 lbs 6 sec holds x

5 holds

Grippers

T x 10 l,r

#1 x 10 l,r

Good workout. Double Snatches with 24kg bells felt good but not sure if I could have done 10s with the 28kg bells. The FSQ+PP with the 28kg bells felt light and I could have gone with 32s or 36s even. Picture of one arm handstand holds below.

Joint rotations
hindu pushups 3x15
get ups 28kg x 4 a side
goblet squats 24kg x 3 low prying holds
halo 16kg x 5 a side
overhead walkouts 40kg x 2 laps around basement l,r
handstand holds one arm 1 each side
face the wall squats BW x 5

one arm Snatch & press
40kg (snatch before each press)
3,2,3,3,2

Grippers
#3 x 1 attempt then cheat close
#2.5 x 2 almost closes then cheat the rest
#2 x 3 over crushes 7 sec holds

Joint rotations
Get ups 28kg x 4 a side
goblet squats 24kg x 3 prying holds
halo 16kg x 10 left & right
face the wall squats BW x 6
Overhead walk outs 40kg x 2 laps around basement
Handstands 1 arm x 7 secs l,r x 2 times

Grippers
T x 10,10 l,r
#1 x 10,10 l,r

MV02 viking push press 15/15
24kg x 8 reps 30 rounds
240 total reps