The Log of Conjugate PR's

[Meshuggah]

Wednesday 9-11-24 / Walk Temp was a sweet 53 degrees

2 Mile Walk in 36:00

Two Arm Kettlebell Swing (EMOM)

10 Sets X 10 Reps = 100 Reps @ 88#

Total Volume: 8,800 Lbs in 9:20

Ab Wheel - 1X20

Seated Bullworker Ab Crunch - 1X20

Kettlebell Suitcase Carry

75 Yards L&R (150 Total) @ 53

Music: KoЯn - The Serenity of Suffering

[Meshuggah]

Thursday 9-12-24 / Weight 172 / 6:00 AM Ruck Temp 61 / Noon Garage Temp 79

1 Mile Ruck-Walk in 17:00

With 38# GORUCK Rucker 4.0

Kettlebell Half Kneeling Press *

3X5 L&R @ 35

Standing Press Behind the Neck

1X12 @ 45
2X10 @ 55

Chin-Up

6X2 @ Bodyweight (172)

Music: Pink Floyd - Wish You Were Here (49th Anniversary)

* The Kettlebell Half Kneeling Press is Challenging and Great. Dan John Video: https://youtu.be/WnMDufzoMyQ?si=IzgvU4IDDHsIuMET

[Meshuggah]

Friday 9-13-24 / Weight 172 / Grage Temp 80

Trap Bar Deadlift

1X6 @ 165
1X5 @ 215
1X4 @ 255
1X3 @ 305
1X2 @ 345
1X1 @ 395
1X1 @ 435
1X1 @ 455
2X3 @ 375

Single Kettlebell Snatch

2X5 L&R @ 35

Music: YES - Close to the Edge (52nd Anniversary)

[fiftyfit]

Nice going Shug, didn't look that heavy from here. You seem to be close to where you were pre-injury. My bad hip has been giving me fits most of the week, but I still managed to hit the numbers I was looking for this week. Still hoping to be close to that 400 DL by the end of the year. Keep on keepin' on!