Almost done the 7 week pushup/chin program and started on a 5-3-1 protocol for my sumo deadlift. Not sure about adding another movement but may next week.
Warmup: wall slides, ankle mobs, Indian clubs, 1/2 kneeling adductor, 1/2 kneeling hip flexor, sidelying t-spine rotation, Brettzel 1.0
Workout: Mini-Circuit: Chins/pullups: 17, 15, 12; Sumo deadlift-1 x 5 @ 135, 185, 205, 225, 1 x 8 @ 255; TRX suspended pushups-20,26,21,26, 44; Rip Trainer overhand chops 4 x 8; KB swings 4 x 12 @ 32 kg.;
Offset Farmer's carries: 2 x 60 yds. @ 32 kg/20 kg.
Comments: May add a squatting pattern next week to the 5-3-1 protocol to complement the deadlift. Like the offset carries--haven't used those much in the past but will be more consistent with those in the future.
Train hard and train smart!
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