Week 2 - Thursday

This afternoon I will be digging postholes!

Week 2 of pullup plan: 6+5+4+3+3 (Last set w/ chain)

Alternated the above with work on presses:
1 x 44lb Clean & Press ES (each side)
2 x 53lb C & P ES
2 x 62lb C & P ES
2 x 62lb C & P ES
4 x 53lb C & P ES

Added some pistol work to finish up.

Weekly Plan - Monday

Today's light workout included pullups from Pavel's progression: 5+4+3+2+1=15 reps.
Also included 1-arm pushups and pistol training.

Z-Health - Pistol Progress

7:00 a.m. - Private Z-Health (worked from feet to neck, then shoulders) 1 hr.
8:15 a.m. - Barbell Deadlifts - 135 lb (form only), pushups (working on compression), deep squats & pistol work, military presses 53 lb KB.

DL 5 reps
Pushups 10 reps
Clean & Military Press 1 + 2 + 3 each side - 53 lb KB
Assisted Pistols - 3 reps each leg !!!! (left knee was pain free !!!!)

DL 5 reps x 135 lbs
Pushups 10 reps
Clean & Military Press 1 + 2 + 3 each side - 53 lb KB
Assisted Pistols - 3 reps each leg (2nd set not as deep, not as comfortable, a little fear factor).

Rope Climb

Drop set snatches
1 x 53lb
2 x 44lb
3 x 35lb

1 x 62lb
2 x 53lb
3 x 44lb
4 x 35lb

1 x 70lb
2 x 62lb
3 x 53lb
4 x 44lb
5 x 35lb