First day on the new programming. I did the pistols and TGUs. I think this workout will become a progression where I work up to 5 heavy singles at a weight on the TGUs, then move those up to doubles, then move the weight up for more singles. As far as the pistols, I need to start adding more volume on them to get better. I will try to add them to my warmups, and eventually I will probably use ladders in this workout.
Warmup:
5 minutes kb practice
PTP:
Deads- 5-4-3-2-1
230-235-240-245-250
Side press- 5-4-3-2-1
55-60-65-70-75
TGUs and pistols: 6 of each on each side, TGUs with just the bar
Conditioning: swings and deadhangs- 5 pull-ups after every 40 one hand swings (total time 5 minutes)
81 swings, 10 pull-ups
Not a terrible first day. I want to go heavy tomorrow.
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