The Log of Conjugate PR's

[Meshuggah]

Friday 6-30-23 / Garage Temp 86

Trap Bar Deadlift (Belt, No Straps, Full ROM *)

1X8 @ 135
1X6 @ 185
1X5 @ 225
1X4 @ 275
1X3 @ 315
1X2 @ 365
1X2 @ 415

Music: Lynyrd Skynyrd - Pronounced Leh-Nerd-Skin-Nerd

* Full ROM with 45 Lb Plates

** No energy or strength today

[Meshuggah]

Monday 7-3-23

Double Kettlebell Front Squat

1X6 @ 35s
5X4 @ 44s

Kettlebell Farmers Walk

110 Yards @ 44s

Ab Wheel - 1X15

Music: Foreigner - 4 (42nd Anniversary)

Front Squat Video: Double Kettlebell Front Squat - 5 Sets of 4 Reps @ 44 Lb. Bells - YouTube

[Meshuggah]

Tuesday 7-4-23 / Indoors

Double Kettlebell Row

3X10 @ 53s

Double Kettlebell Clean & Press

5X3 @ 35s

Hollow Hold - 1 Minute

Music: Rainbow - Rising

[Meshuggah]

Thursday 7-6-23 / Indoors

Cleans+Snatches Kettlebell Iron Cardio

24 Rounds (12L, 12R) in 15 Minutes @ 35 Lb. Bell

Video: Cleans+Snatches Kettlebell Iron Cardio - 24 Rounds (12L, 12R) in 15 Minutes @ 35 Lb. Bell - YouTube

Music: Theatre of Tragedy - Theatre of Tragedy (Debut 1995)

[Meshuggah]

Friday 7-7-23 / Indoors

Double Kettlebell Sumo Deadlift

1X12 @ 53s
2X10 @ 80s

Kettlebell Floor Press

2X6 L & R @ 44

Kettlebell Bottom-up Clean

2X5 L & R @ 35

Hollow Hold - 1 Minute

Music: Styx - The Grand Illusion (46th Anniversary) / Dream Theater - Images and Words (31st Anniversary)

[Meshuggah]

Saturday 7-8-23

Slam Ball Slams (From Above the Head)

42 Slams in 3 Minutes @ 25 Lb.

Bird Dog - 1X30

Kettlebell Halo

1X20 @ 35

Kettlebell Figure 8

1X40 @ 35

Music: Alice In Chains - Dirt

[Meshuggah]

Monday 7-10-23 / Indoors

Double Kettlebell Front Squats & Alternating Presses

6 Rounds @ 35s

Face Pull

1X30 @ EFTS Orange Band

Music: Damageplan - New Found Power

Kettlebell Video: Double Kettlebell Front Squats & Alternating Presses - 6 Rounds @ 35s - YouTube

[Meshuggah]

Tuesday 7-11-23 / Indoors

Hollow Hold - 1 Minute

Ab Wheel - 1X10

1 Arm Kettlebell Swing

1X40 @ 35 (Hand Switch Every 10 Reps)

Kettlebell Figure 8 to Hold

1X12 @ 35 (* For Demo Video)
2X20 @ 35

Music: KoЯn - Requiem

* Demo Video: Kettlebell Figure 8 to Hold - Demo with 35 Lb Bell - YouTube

[Meshuggah]

Wednesday 7-12-23 / Indoors

Bird Dog - 1X20

Kettlebell Suitcase Carry

100 Yards L & R (200 Total) @ 62

Zottman Curl

1X25 @ 15s

2 Arm Kettlebell Swing

1X40 @ 44

Aerosmith - Get Your Wings

[Meshuggah]

Thursday 7-13-23 / Indoors

Hollow Hold - 1 Minute

Kettlebell Halo

1X30 @ 17

Face Pull with Band

1X30 @ EFTS Orange Band

Stretching

Music: Ratt - Tell the World: The Very Best of Ratt