Monday October 12th New Program

Arm Bar 5
Hip flexor/ quad/ ham work
Bretzzell
2 rounds

Level II Program
Windmill 24kg 3x3/3

A. Barbell Dead-lift 225x5 245x3 265x2
B. Piston 16kgx5 16kgx3 16kgx2

1 x 3, 2, 1
A. 24kg Bent Press
B. 16kg Pull-up

32kg 1 arm swing 5r/5l x 3 rounds

This is considered the light day. Will do 20kg sets of 3 pistons on med, 24kg sets of 2 on heavy. Adding ladders on the bent press and pull-ups. 2 on med and 3 on heavy. Going to build on this for two weeks and then switch to LCCJ for two weeks.

Goals
Deadlift 400lbs
Piston : Healed broken ankles prevent me from doing these without weight.
bodyweight pistons to 20
32kg x 5/5
Bent press: Perfect technique 32kg x 5/5
Pull-up: 88lb x 1