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Fountain of Youth

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Sunday 2.1. 2022 (Rest day)
General mobility and recovery.
This is also the last day of my first month so short summary is in order. I didn´t lose a single gram (I blame "Christmas diet" for that) of weight but lost cm and something around the waist, which is still a success. So for next month, I will continue with my program and tweak the diet part a bit.
 
Monday - 10.1. 2022 (1)
Mobility - GFE + Pistol Prep
OAPU (Knee level) - 2,3
Pistol on Bench (+20 kg) - 3x(2,4,6(0))
KB Row (16 kg) - 4x(4,6,10(6))
 
Tuesday - 11.1. 2022 (13)
Mobility - GFE
QaD (Snatch)
32 kg
10x2
4 rounds
 
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Wednesday - 12.1. 2022 (2)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 1, 2, 3, 1, 3
KB Row (24 kg) - 3x (3, 4, 7)
OAPU (Hip Level) - 3x(3,5,8)
 
Thursday - 13.1. 2022 (14)
Mobility - GFE
QaD (Snatch)
32 kg
5x4+10/2
3 rounds

Friday 14.1. 2022 (3)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 1,2, 3, 2
OAPU (Thing Level) - 2x(2, 3, 5), 2, 4
Pistol on Bench (+16 kg) - 3x(3,5,8), 4, 8
 
Sunday 16.1. 2022 (Rest day)
General mobility and recovery.

Monday - 17.1. 2022 (4)
Mobility - GFE + Pistol Prep
OAPU (Knee level) - 2x(1,2,3) 1
Pistol on Bench (+20 kg) - 3x(2,4,6) 3,6
KB Row (16 kg) - 3x(4,6,10)
 
Wednesday - 19.1. 2022 (5)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 1, 2, 2
KB Row (24 kg) - 2x (3, 4, 7)
OAPU (Hip Level) - 3x(3,5,8), 4, 8
 
Friday 21.1. 2022 (6)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 2x(1,2, 3), 1
OAPU (Thing Level) - 2x(2, 3, 5), 3, 5
Pistol on Bench (+16 kg) - 4x(3,5,8), 4, 8
 
Saturday 23.1. 2022 (18)
Mobility - GFE
QaD (Snatch)
32 kg
5x4
4 rounds

Sunday 24.1. 2022 (Rest day)
General mobility and recovery.
 
Monday - 24.1. 2022 (7)
Mobility - GFE + Pistol Prep
OAPU (Knee level) - 1,2,3,1,3
Pistol on Bench (+20 kg) - 2,4,6,2,5
KB Row (16 kg) - 4,6,10,4,8
 
Tuesday - 25.1. 2022 (19)
Mobility - GFE
QaD (Snatch)
32 kg
5x4+10x2
2 rounds

Wednesday - 26.1. 2022 (8)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 2x(1,2,3), 1
KB Row (24 kg) - 3, 4, 5
OAPU (Hip Level) - 4x(3,5,8), 4, 8
 
Friday 28.1. 2022 (9)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 1,2,3,1,3
OAPU (Thing Level) - 4x(2, 3, 5)
Pistol on Bench (+16 kg) - 3x(3,5,8)

Saturday 29.1. 2022 (21)
Mobility - GFE
QaD (Snatch)
32 kg
10x2
5 rounds

Sunday 30.1. 2022 (Rest day)
General mobility and recovery.
 
Monday - 31.1. 2022 (10)
Mobility - GFE + Pistol Prep
OAPU (Knee level) - 1,2,3,2
Pistol on Bench (+20 kg) - 2,4,6,2,
KB Row (16 kg) - 2x(4,6,10), 8
 
Tuesday - 1.2. 2022 (22)
Mobility - GFE
QaD (Snatch)
32 kg
5x4+10x2
3 rounds

Wednesday - 2.2. 2022 (11)
Mobility - GFE + Pistol Prep
Pistol on Bench (+24 kg) - 1,2,3,2
KB Row (24 kg) - 2x(3,4,7(5))
OAPU (Hip Level) - 2x(3,5,8)
 
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Thursday - 3.2. 2022 (20)
Mobility - GFE
QaD (Snatch)
32 kg
5x4+10/2
4 rounds

Friday 28.1. 2022 (12)
Mobility - GFE + Pistol Prep
Pull Up (BW) - 1,2,2
OAPU (Thing Level) - 2,3,5,4
Pistol on Bench (+16 kg) - 2x(3,5,8)
 
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Saturday 5.2. 2022 (24)
Mobility - GFE
QaD (Snatch)
32 kg
10x2
2 rounds

Sunday 6.2. 2022 (Rest day)
General mobility and recovery. A little update since another 4 weeks passed. I still didn´t drop weight (if I were a regular weight lost client I would be pretty angry XD) but the body fat % is steadily moving down and I am looking more muscular pretty much everywhere, so, so far I am happy with the results. Also, I just now realized, that English is using different words for pull-ups with different grips so, what I was referring as pull-ups until now, were actually Chin Ups XD. Anyway, I did small testing at Sunday and found out, that I can now do 4 solid one arm push ups on the floor on both arms (pretty good, given the fact, I was starting with 0 two months ago and I am still at 94 kg bodyweight). Also, I finally got some quality bands, so I am going to tweak my program a little bit for the upcoming months.
 
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