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Alternating waiter walk, farmer walk, clean rack walk as a warmup to the bars (1 km)

Pull-ups with 8 kg kettlebell (bw: 97 kg —> total 105 kg) 3, 1,1

Hardstyle hangs 2 x 10 sec

X back flys 1 x 10

Walking lunges with 8 kg kettlebell

Alternating waiter walk, farmer walk, clean rack walk back home as a cool down (1 km)

Fast & loose drills

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I might be back in the game sooner than I thought :)

05.10.2014. - in the park

Pull-ups
3 finger pull-up - sfg style for one rep

09.10 & 10.10.2014

SMR foam rolling
Z-sit variations
SFG hip bridge
Hip hinge practice /w dowel, wall touch
Kettlebell deadlift practice naked and with weight

Keys to keep in mind: hip symmetry, neutral back, lat engagement, starting setup as the top of a deadlift i.e. engaged glutes, abs, lats

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Tomorrow

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