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Simple and beyond

PR: Push-press: 28+28: 5 reps.

PP work-out: 24+24: 20 minutes. EMOM. 2 reps most of the time. 3 reps every fourth time.
Some pull-ups with neutral grip.
Some cleans with 28 kilo 1h: 6 reps * 2 sets. Each hand.
 
2h swings. High load, low volume: 40 kilo. 5 reps 12 sets.

Goblet squat: High load, high volume: 40 kilo. 5 reps. 4 sets. Quite easy. Maybe I should bring out 48 kilo and see how that feels.

Turkish get up 20 kilo. Just for shoulder health.
 
PP: 20+20. 4 REPS. EMOM. 11 Repeats. Easy in the beginning, then after 10 Repeats Heavy.
1h cleans. 10 reps each hand 28 kilo.
36 kilo: 6 reps. 2 sets. On each hand.
Kneeling windmill with 8 kilo. Twisting and turning to stabilize shoulder. Bottom up press and walk with 8 kilo.
 
PP. 28+28: 1 rep. 12 sets. (Heavy. 8,5 in effort.) Slow negative. (PR)
PP: 28. 6 rep one set each hand. Then 3 reps. 8 sets. Dip on the way down. (PR)
Snatch: 24. 5 reps. 12 sets.
Started doing halos for my shoulders. Also good for abs.
 
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2h swing: medium load, little volume. 36 kilo. 10 reps*6 sets.
Goblet squat: 28 kilo. 5 reps* 3 sets.
Windmill with 12 kilo. Feels good for my shoulders.
 
Next thing to try out:

PP: 1 rep*20 sets. 28+28.
Swing 2h. 40. 7 reps * 10 sets.
Swings 2h. 36. 10 reps * 12 sets.
 
Lactic acid work-out.
1)Around one minute stationary Bike ride. Resistance level 7. (8 is highest)
2)Kettlebell deadlift 48 kilo. 10 reps.
3) Iron Woody bent over band rows. Double Blue. (One band, but helt double, each hand Are holding to sides of the band). 10 reps each foot.
4) 10 reps push-ups.

5 rounds. (Wanted to do six but this was Heavy enough).
24 minutes and 48 seconds total.
3,75 km on the bicycle.
7 minutes and 23 seconds on the Bike.
 
Next thing to try out:

Snatch@24: 5 reps of 20 sets.
Snatch@28: 3 sets of 10
SFG test with 24 and SFG test with 28.
Try out Goblet squat with 48 kilo. Would be interesting to see if I will be able to do 2 reps with 48.
 
Next things to try out:

Non stop backward lunges for four minutes without weight.
100 reps snatch 24 kilo in 9 minutes.
50 reps snatch 28 kilo in 15 minutes.
 
Visiting my parents.
Doing snatches with 20 kilo. Sets of 10. Not sure about number of repeats.
Also did Salkins program of four exercises.

Dead bugs. Not sure about the number of repeats. A set of 18 switches seems to be hard.
Farmers walk: 16+20: 2 minutes went easy. Will try with either 20+20 or 20+24.

Goals: Dead bugs: 3 minutes.
Goals: Crawling: 5 minutes.
Goals: 4 minutes backward lunges with no weight, 4 kilo and 8 kilo.
 
2h swing. Light load, medium volume: 32 kilo. 10 reps. 8 sets.
Goblet squat: medium Wright, high volume: 36 kilo. 7 reps. 3 sets.
 
C&J one hand. 24 kilo. 20 minutes. Quite hard. Jerk is really quite hard.

1 minute suitcase walk 24 kilo. Each hand.
 
Stationary Bike. 37 minutes. 13 km. Resistance level 4.
4 minutes step-up. No Weight. 20 cm height.
2 Minutes step-up 8 kilo Weight held at chest level.
26 backward lunges. Alternating all the time. No Weight.
A good and easy work-out. Decided to not overdo the step-up volume since my legs Are not used to the volume.
 
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