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.