Giant set-
Recon Ron pull-up program week 4 pull-up
Recon Ron pull-up program week 4 dips
Recon Ron pull-up program week 4 forward lunges
Recon Ron pull-up program week 4 single leg deadlifts
Turkish Getups- 5 reps each side with 8kg KBs.
Got the weight wrong last times. The lowest my KB goes is 8k, not 10kg.
Did these straight on each side. That made it feel more challenging. I think it’s due to stability getting weaker with each rep.
10x3 EMOM armor-building complex with 16kg KBs.
This felt tough near the end. On the 10th set I stopped after 2 reps and waited till the 30 second beep for the last rep.
10 rounds of-
10 kb swing with 24kg
5 jumping burpee
Finished in ~6:22.
I usually do 10x10 on both and finish somewhere around 10-11 min. I don’t think I could have gotten anywhere close to that today.
Giant set-
Recon Ron pull-up program week 4 pull-up
Recon Ron pull-up program week 4 dips
Recon Ron pull-up program week 4 forward lunges
Recon Ron pull-up program week 4 single leg deadlifts
Turkish Getups- 5 reps each side with 8kg KBs.
5x5 EMOM armor-building complex with 10kg KBs.
Felt pretty tiring.
10x12 EMOM burpee
This felt really tiring. Laid on the floor for a bit to catch my breath afterwards.
Giant set-
Recon Ron pull-up program week 4 pull-up
Recon Ron pull-up program week 4 dips
Recon Ron pull-up program week 4 forward lunges
Recon Ron pull-up program week 4 single leg deadlifts
Turkish Getups- 5 reps each side with 8kg KBs.
I can actually worry about form now. Body doesn’t feel as unstable anymore.
10 rounds of-
5 chin-up
10 push-up
15 squat
with 20lb backpack.
Took ~22:36. Finished first 5 rounds in ~10:01.
Took 90 second rests. Felt ok until the last two sets when the chin-ups started to go. Did set 8-10 of squat with 8kg goblet squat just to fix up squat form. This lit up my abs and my legs.
Surprised at the time. I actually gained weight (weighed myself at 174lb last Saturday), so this should have been harder.
Tabata KB thrusters with 8kg.
This hurt. Did 11 reps the first set and then fell off a cliff rep-wise. Finished doing like 7-8 reps on average.
Giant set-
Recon Ron pull-up program week 4 pull-up
Recon Ron pull-up program week 4 dips
Recon Ron pull-up program week 4 forward lunges
Recon Ron pull-up program week 4 single leg deadlifts
Felt very sore and slow on set 1-2. Things got better by 4.
5x5 EMOM armor-building complex with 10kg KBs.
Didn’t feel that bad.
15 rounds of-
10 kb swing with 24kg
10 burpee
Set a 15 minute timer with the goal of finishing the first 10 as reasonably quick as possible and then taking my time for the remaining 5 sets.
Finished 10 rounds at ~9:13 or so. Slowed down quite a bit afterwards. I felt quite tired after set 12 so I can’t really say that I took unnecessary rest. This did what I wanted it to do.
1x12, 1x13 KB row with 16kg.
1x10 goblet squat with 16kg and 10 hanging knee raise.
Knee raises on this power tower feels odd because I can’t get full extension at bottom. The squats felt weird; I need to do more goblet squats.
I have the same problem. But ironically, it was “fixed” for me by a bout of exertion headaches — I had to start doing a warm-up set first (just 3 reps of each exercise in the superset) to avoid them. Once you’ve done the warm-up set and had a short rest, the “first” set goes much more smoothly. Something quick and easy to try, maybe, and see how it goes for you?
Thanks for the suggestion! I think it’s because I haven’t done weighted callisthenic movements for a while, so my body felt sore. I’ll try out the warm-up suggestion the next time I feel like that!
Giant set-
Recon Ron pull-up program week 4 pull-up
Recon Ron pull-up program week 4 dips
Recon Ron pull-up program week 4 forward lunges
Recon Ron pull-up program week 4 single leg deadlifts
Today felt a lot better.
But I really didn’t want to do anything difficult by the time exercise time rolled around. I blame only having one cup of coffee today when I normally have 3+. Eventually got my ass off my chair and did-
5 rounds of-
6/7/7/7/7 pull-up
15 push-up
20 squat
with 20lb backpack. Did the squats holding a 8kg KB to fix up squat form.
Took ~18:19. Took min. 2 minute rests between sets. Wasn’t in a hurry to complete this but it still took way longer than I thought it would take. The squats honestly felt more difficult than I anticipated.
Giant set-
Recon Ron pull-up program week 4 pull-up
Recon Ron pull-up program week 4 dips
Recon Ron pull-up program week 4 forward lunges
Recon Ron pull-up program week 4 single leg deadlifts
20 EMOM-
15 KB swing with 24kg.
AMRAP navy seal burpees
Got to ~64 by 20 minutes. This feels a lot like Kalsu. Did 11 navy seal burpees on the first set and quickly went down to doing 2-5, depending how badly I wanted to kick my ass. The push-ups ended up being the huge weak point.
Next time when I have more time I’m going to do it like Kalsu and complete 100 navy seal burpees. That’s going to be really interesting. Probably going to take over 40 minutes.
Giant set-
Recon Ron pull-up program week 5 pull-up
Recon Ron pull-up program week 5 dips
Recon Ron pull-up program week 5 reverse lunges
Recon Ron pull-up program week 5 single leg deadlifts
Turkish Getups- 1x each side with 8/10/12kg.
Getting off the floor with 12kg KB felt hard.
10 rounds of-
5 chin-up
10 push-up
15 squat
With 20lb in backpack.
Took ~21:43 Finished first 5 rounds in ~10:05
Felt a lot easier since I didn’t do those goblet squats.
Tabata KB swing with 24kg. Did goblet squats during the break.
This felt shockingly hard. I ended up having to alternate the goblet squats and frequently didn’t start for like 2 seconds after the bell started whenever I did the goblet squats.
My forearms felt wrecked and I just felt a deep sense of fatigue after the goblet squats. Maybe it’s because I expected this to a fairly unchallenging conditioning work?
Giant set-
Recon Ron pull-up program week 5 pull-up
Recon Ron pull-up program week 5 dips
Recon Ron pull-up program week 5 reverse lunges
Recon Ron pull-up program week 5 single leg deadlifts
10 rounds of-
10 2 pump burpee
20 KB swing with 24kg.
Took ~15:35. Began slowing down a lot from set 4-5ish. Didn’t feel terribly difficult.
Giant set-
Recon Ron pull-up program week 5 pull-up
Recon Ron pull-up program week 5 dips
Recon Ron pull-up program week 5 reverse lunges
5x5 single leg deadlift
I’m going to do 5x5 on the deadlift on days when I have to go to the office because every minute matters and the deadlifts take by far the longest time. I plain suck at them.
5x4 EMOM armor-building complex with 16kb KBs.
Set five went like this- did one rep, rested for like 10 seconds, two reps, then rested for like 20 second, and did the last rep just as the minute ended.
Giant set-
Recon Ron pull-up program week 5 pull-up
Recon Ron pull-up program week 5 dips
Recon Ron pull-up program week 5 reverse lunges
5x5 single leg deadlift
Dragged my feet a bit. Took ~13 minutes to finish, which is slow since I’m only doing 5x5 single leg deadlifts.
30 EMOM-
15 KB swing with 24kg.
A total of 18x5 navy seal burpees
I started with doing a set of 5 EMOM, then began to take rest minutes to recover. Ended up doing the navy seal burpees every other minute start from like min 12?
No way I’m stopping this close to 100 navy seal burpees. So I did them after the EMOM. I felt fried, especially my upper body. So I did them with 5 deep breathes in between each set. Took ~2:20
Every part of my body feels sore right now. Oh man.
Giant set-
Recon Ron pull-up program week 5 pull-up
Recon Ron pull-up program week 5 dips
Recon Ron pull-up program week 5 reverse lunges
5x5 single leg deadlift
Turkish Getup with 8kg KB-
1x5 on each side. Did them straight. Left side feels a lot more tired. Feels overall better than the last time I did these straight.
10 EMOM-
8x1 clean and press with 24kg KB
2x2 clean and press with 24kg KB
Right arm can press these without too much trouble. Left arm struggles a lot.
7/3/7/3/7 EMOM armor-building complex with 8kg KBs.
Didn’t feel hard. The 3s leave me with more than enough time to recover fully. I can’t do more than 7 within a minute as I keep finishing with like 2-3 seconds left.
Giant set-
Recon Ron pull-up program week 5 pull-up
Recon Ron pull-up program week 5 dips
Recon Ron pull-up program week 5 reverse lunges
Recon Ron pull-up program week 5 single leg deadlifts
5 rounds of-
5 chin-up
10 push-up
15 squat
with 20lb of rice + 8kg of weights taken from the adjustable KBs. I like these weights; they’re small and don’t move around in the backpack.
Took ~18:15. Took it nice and slow. I needed to take even longer rest between sets to let the back recover. I ended up having to take a tiny break for the chin-ups on set 4 and 5. Push-up and squats felt fine and strong thanks to the 3+ min rests.
Pretty pleased that I can do an actual workout with nearly 40lb of added weight to the chin-ups.
4x10 single-arm KB snatch with 8kg.
1x10 double KB snatch with 8kg.
Practicing KB snatches. Didn’t feel hard. Got my HR up a tiny bit.
Giant set-
Recon Ron pull-up program week 6 pull-up
Recon Ron pull-up program week 6 dips
Recon Ron pull-up program week 6 reverse lunges
Recon Ron pull-up program week 6 single leg deadlifts
10 rounds of-
20 KB swing with 24kg
5 navy seal burpee
Giant set-
Recon Ron pull-up program week 6 chin-up
Recon Ron pull-up program week 6 dips
Recon Ron pull-up program week 6 reverse lunges
Recon Ron pull-up program week 6 single leg deadlifts
Dips didn’t feel great.
5x4 EMOM armor-building complex with 16KBs.
Began to feel like I couldn’t breath after set 3.
Set five went similarly to last time- Two reps, rested until 30 second beep, one rep, then rested till 10 second beep.
This feels brutally hard. Can barely type.
Rested for a bit. Typed this out while resting.
Tabata double KB snatch with 10KG.
Went from doing 8 to barely doing 6.
This is a great ass kicker too. Shoulders slightly fatigued.
Yesterday-
Giant set-
Recon Ron pull-up program week 6 chin-up
Recon Ron pull-up program week 6 dips
Recon Ron pull-up program week 6 reverse lunges
5x5 single leg deadlifts
Today-
Giant set-
Recon Ron pull-up program week 6 chin-up
Recon Ron pull-up program week 6 dips
Recon Ron pull-up program week 6 reverse lunges
5x5 single leg deadlifts
10 rounds of-
5 chin-up
10 push-up
15 squat
with 20lb + 2kg in backpack.
Finished the first 5 sets in 13:07. And then I got a phone call that lasted nearly an hour. I walked around with my backpack on. Finished the next 5 rounds after ending the call.
Overall felt pretty good.
Tabata KB swing with 24kg. 4 goblet squats from set 1-5.
My grip couldn’t handle more.
Giant set-
Recon Ron pull-up program week 6 pull-up
Recon Ron pull-up program week 6 dips
Recon Ron pull-up program week 6 reverse lunges
Recon Ron pull-up program week 6 single leg deadlifts
Turkish Getup with 8kg KB-
1x5 on each side.
Felt a bit unsteady on the shoulders.
Double KB press- 10x10 with 16kg
Started off doing these as EMOM and realized that would be a bit tough after set 4. I switched over to 2 min rests. Seemed a good idea since I started to struggle a bit after set 7.
DB KB squat- 10x10 with 16kg
Minute rests. Felt easy.
Giant set-
Recon Ron pull-up program week 6 pull-up
Recon Ron pull-up program week 6 dips
Recon Ron pull-up program week 6 reverse lunges
Recon Ron pull-up program week 6 single leg deadlifts
10 rounds of-
5 chin-up
10 push-up
15 squat
with 20lb + 2kg in backpack.
Finished in ~29:06. First 5 sets in 13:17.
Moved more slowly today. Started to feel pretty fatigued by set 7ish.
Yesterday-
7/3/7/3/7 EMOM amor-building complex with 10kg KBs.
Felt easy overall. Felt a bit winded after the second set of 7 (since these take the full minute to finish), but I feel recovered after the following set of 3.
Today-
Giant set-
Recon Ron pull-up program week 7 pull-up
Recon Ron pull-up program week 7 dips
Recon Ron pull-up program week 7 reverse lunges
Recon Ron pull-up program week 7 single leg deadlifts
5 rounds of-
20 push-up
10 one armed KB snatch with 10kg (each arm)
30 squat
with 20lb+4kg in backpack.
Took ~26:19. The snatches take a while, but honestly the time helps with recovery for the push-ups. I needed to start taking mini-rests on the push-ups on set 3-5.
Tabata KB swing with 2 jumping burpee during rest arounds.