March 4th - OAC & HSPU practice - challenge completed

Warmup

10 minutes Indian club swinging
FTW squats
Commando rocking

Training

12 pullups
20kg Kettlebell C&P 13R, 13L
Bodyweight @79kg Pullups + 16kg - 8 reps
24kg Kettlebell C&P - 8R, 8L
Bodyweight + 24kg Pullups -5 reps
HSPU on parallettes - 5 reps
Bodyweight + 32 kg pullups - 3 reps
HSPU on parallettes -3 reps
Pulley assisted One Arm Chinup (OAC)- 16kg assistance - 3R, 3L
HSPU on parallettes - 2 reps
Pulley assisted OAC- 8 kg assistance - 1R, 1L
HSPU on parallettes - 2 reps
Weighted Chinup + 60 kg - 1 rep
Kettlebell C&P 32kg 2R, 2L
Weighted Chinup + 68 kg - 1 rep
Kettlebell C&P 28kg 5R, 5L
Bodyweight + 28kg 5 reps

Cooldown

5 Minutes Indian club swinging

111 reps total

18km MTB ride

Notes

I did this fairly fast today, I had about 2 minutes rest between each exercise. The MTB rides are getting a lot easier and the aerobic fitness seems to be helping with recovery between sets. Hopefully I'll be able to get an unassisted OAC before long.

Matt's 100 rep challengeThe Challenge is @steemmatt's 100 rep daily challenge

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