The Log of Conjugate PR's

[Meshuggah]

Tuesday 7-2-24 / Indoors

Dumbbell Suitcase Carry with 20#

10 Minutes - Hand Switch Every 40 Paces

Kettlebell Swing & Half Snatch (Doubles, EMOM)

12 Rounds @ 35

One Arm Kettlebell Swing

1X60 @ 35 (Hand switch every 10 reps)

Music: Korn - Requiem

* Swing & Half Snatch Video: https://youtu.be/NXltnl4zvf8?si=Lw_JxYsIKJo9-1I8

[Meshuggah]

Wednesday 7-3-24 / Indoors

Dumbbell Suitcase Carry with 20#

10 Minutes - Hand Switch Every 40 Paces

Kettlebell Gorilla Row

3X8 @ 44's

Two Arm Kettlebell Swing (EMOM)

10X10 = 100 Reps @ 53#

Volume Total: 5,300 Lbs in 9:18

2 Dumbbells Forward Hold *

36 seconds @ 15's

Music: Testament - Low

* Had Strongman on TV and they were doing the Forward Hold and I thought why not

[BrooklynJerry]

Why not! That's what I think when I wonder should i keep doing this shit. Happy Fourth!🇺🇲🗽🧨

[Meshuggah]

Why not! That's what I think when I wonder should i keep doing this shit. Happy Fourth!��������

Oh Yeah, you have to be flexible sometimes. Happy Independence Day!

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

Thursday 7-4-24 / Indoors

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

Double Kettlebell Snatch+Front Squat(2)+Press

10 Rounds (Sets) EMOM @ 35's

One Arm Kettlebell Swing

1X40 @ 35 (Hand Switch Every 10 Reps)

Music: Led Zeppelin - The Song Remains the Same (Live, 1976)

* Video: https://youtu.be/LKYB4bodWko?si=A--6V4iFcPDJA-ms

[Meshuggah]

Friday 7-5-24 / Indoors

Kettlebell Suitcase Carry with 35#

10 Minutes - Hand Switch Every 40 Paces

Kettlebell Sumo Deadlift (Narrow Stance)

5X5 @ 88#

One Arm Kettlebell Swing

1X60 @ 35# (Hand Switch Every 10 Reps)

Music: Thin Lizzy - Jailbreak

* The back seemed fine with the Kettlebell Deadlifts.

* A productive training week, hopefully I've dropped
some more weight for tomorrow's weekly weigh-in.

[Meshuggah]

Saturday 7-6-24 / Weight: 188

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

Lat Pulldown (Med/Wide Grip)

1X15 @ 75#
3X10 @ 90#

EZ Bar Behind the Neck Press

3X10 @ 20#

Two Arm Kettlebell Swing (EMOM)

10X10 = 100 Reps @ 35#

Volume Total: 3,500 Lbs in 9:16

Music: Thin Lizzy - Chinatown

* I dropped 2 1/3 pounds this week, but
I'll call it 2. I've now lost 30 pounds and
I'm on track to hit my goal of weighing 175
for my 63rd birthday in mid August. Just 13
pounds to go. I'm feeling good. Oorah

[Meshuggah]

Monday 7-8-24 / Indoors

Double Kettlebell Half Snatch + Front Squat (Ladders)

4 X 1, 2, 3 @ 35# Bells =

24 Double KB Half Snatches
24 Double KB Front Squats

One Arm Kettlebell Swing

1X40 @ 35# (hand Switch Every 10 Reps)

Music: Meshuggah - Immutable

Video Evidence: https://youtu.be/QLk54uxZAbI?si=SS1iLkLVdaV0RJHA

[Meshuggah]

Tuesday 7-9-24 / Indoors

Standing Dumbbell Press

3X12 @ 10's (2)

Two Arm Kettlebell Swing (EMOM)

10X12 = 120 Reps @ 44#

Volume Total: 5,280 Lbs in 9:20

Music: Porcupine Tree - The Sky Moves Sideways

[Meshuggah]

Wednesday 7-10-24 / Indoors

Ab Wheel - 1X6 *

Ab Crunch - 1X20

Zottman Curl - 1X25 @ 10's

CoC Grippers

Music: Dream Theater - Images and Words

* First Ab Wheel work since the back injury in January

[Meshuggah]

Thursday 7-11-24

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

2 Board Incline Press (Benchblokz, 30 Degrees)

1X12 @ 45
1X10 @ 65
3X8 @ 85

Two Arm Kettlebell Swing (EMOM)

10X10 = 100 Reps @ 62#

Total Volume: 6,200 Lbs in 9:21

Music: Archspire - Bleed the Future

* The inclines caused a little uncomfortable pressure on the lower back.