Bit behind here.
Sat, Sun, Mon I had some brisk walks and some pull ups.
Tue 18 05 21
Dead hang, goblet squat
KB press - 5..1 ladders with the 16, some push presses with the 24.
Upper body circuit: push ups, curl, tri x
Some pull ups
Yoga
Wed 19 05 21
Dead hang, goblet swuat
KB swing 10/5 with the 24
Lower body circuit: Carries, ab wheel, clam shell
Some pull ups
Foam rolling and lax ball
Thu 20 05 21
Dead hang, goblet squat, band dislocate, cat/cow
KB press 5..1 ladders with the 16 and some push presses with the 24
Upper body circuit
Some pull ups, including BW x 3 which is a new PR.
Yoga
Finding my 4 work days are easiest to fit in some lifting so while this is the case I’m doing an upper lower split so I hit my main movements 2x a week. It essentially boils down to:
Upper
Compound push
Upper body circuit
Lower
Compound hinge
Lower body circuit
Daily
Hang follows by Pull ups
Band dislocates followed by some pull aparts
Cat/cow with some OS nodding/rocking worked in
At the moment I’m doing KB press for my compound push and still working out my favourite compound hinge movement. Then any other movements I want to hit I do circuit style after the main movement for a few sets.