The Log of Conjugate PR's

[Mr. Bingley]

Nice lift Shug! Have a great weekend

[Meshuggah]

Saturday 9-21-24 / Indoors

Double Kettlebell Overhead Hold Alternating Press

4X10 (5L, 5R, Each Set) @ 26s

Double Kettlebell Gorilla Row

3X20 (10L, 10R, Each Set) @ 44s

Music: Type O Negative - World Coming Down (25th Anniversary)

Great Video on the Alternating Press Variations...

https://youtu.be/Xx_7KyOZHOU?si=FxBIAyQ3wxaXjLYI

[Meshuggah]

Sunday 9-22-24 / Walk Temp: 60 Degrees

1 Mile Walk in 16:50

Ab Wheel - 1X15

Music: Steve Rothery - The Ghosts of Pripyat

[Meshuggah]

Monday 9-23-24 / Weight: 171 / Ruck Temp: A Sweet 53 Degrees

1 Mile Ruck-Walk in 21:22

With 45# GORUCK Rucker 4.0

Double Kettlebell Clean

4X5 @ 35s
2X5 @ 44s

Music: Steely Dan - Aja (47th Anniversary) / Dream Theater - Falling into Infinity (25th Anniversary)

* Low on energy today, so I took it easy.

[Meshuggah]

Tuesday 9-24-24 / Indoors

Single Kettlebell Armor Building Complex

12 Rounds @ 35# (16KG)

It's easier to show than put into print...



Music: RUSH - Carress of Steel (49th Anniversary)

[Meshuggah]

Wednesday 9-25-24 / Ruck Temp: 50 Degrees

1.5 Mile Ruck-Walk in 27:22

With 37# GORUCK Rucker 4.0

Seated Bullworker Ab Crunch - 1X20

Ab Wheel - 1X20

Deep Squat Sit - 1 Minute

Band Pull-Apart - 1X50 @ Red Band

Standing Steel Club Pullover

2X10 L & R @ 15#

Bar Hang - 1 Minute

Music: Styx - Equinox

[Meshuggah]

Thursday 9-26-24 / Bike Ride Temp 58

4.2 Mile Mountain Bike Ride in 22:30

Double Kettlebell Alternating Press

3X12 (18 Reps Each Side) @ 26s

Music: Theatre of Tragedy - Forever is the World

First time on the old Trek 930 Singletrack in over
a year. I had a nice Quad Pump

[BrooklynJerry]

Nice work.

[Meshuggah]

Nice work.

Thanks man, it felt good. I love these cooler temps

************************************************** ********

Friday 9-27-24 / Weight: 170 / 6:00 AM Walk Temp: 53 / Garge Temp: 76

1 Mile Walk in 15:40

Trap Bar Deadlift

1X7 @ 165
1X6 @ 215
1X5 @ 255
1X4 @ 305
1X3 @ 345
1X1 @ 395
1X1 @ 435
1X1 @ 475
2X3 @ 385

Music: Meshuggah - ObZen

[Meshuggah]

Monday 9-30-24 / Weight: 169 / 6:00 AM Ruck Temp: 53 / Garage Temp: 71

1 Mile Ruck-Walk in 18:36

With 47# GORUCK Rucker 4.0

Zercher Squat (Cambered Bench Bar)

2X5 @ 95
3X5 @ 105

Music: Opeth - Sorceress (8th Anniversary)

The Deadlift Builder...