One arm Chinup practice & HSPU's

Warmup

10 minutes Indian club swinging

Training

Chinups/pullups

13 bodyweight pullups
8 pullups bodyweight + 16kg
5 pullups bodyweight + 28kg
3 pullups bodyweight + 32kg
2 Pulley assisted One arm chinups - 10kg assistance
1 Pulley assisted One arm chinup - 8kg
1 Pulley assisted One arm chinup - 6kg
1 Pulley assisted One arm chinup - 6kg
1 Pulley assisted One arm chinups- 6kg
2 Pulley assisted One arm chinups - 10kg
3 Chinups bodyweight + 52kg
5 pullups bodyweight + 32kg

45 reps

Lower body warmup

Commando rocking
FTW squats

HSPU's & Kettlebell C&P

13 Kettlebell C&P 20kg
8 Kettlebell C&P 24kg
5 HSPU's + 4kg
3 HSPU's + 6kg
2 HSPU's + 8kg
1 HSPU + 10 kg
1 HSPU + 12 kg
1 HSPU + 12 kg
1 HSPU + 8 kg
2 HSPU's + 4 kg
3 HSPU's + 2 kg
5 Kettlebell C&P 28kg
8 Kettlebell C&P 24kg

53 reps

Hindu squats

2 * 20 reps

45+53+40 = 138 reps

Notes

Today should have been leg day but after I dislocated my knee the other night I thought I'd give it another day to recover before I did any leg work with anything more than bodyweight.
I've lowered the weights I'm using to a lower percentage of my 1RM and added a bit of volume for the near max lifts. I seem to be recovering a better and feeling a lot fresher taking this approach. I did have a goal to reach the OAC some time near the end of March or early April but it looks like I might have to add a at least a few weeks to attain that goal.

The challenge is @steemmatt's 100 rep a day challenge
Matt's 100 rep challenge

Banner artwork by @bearone

Image source

March 8 2018 One arm chinup practice & HSPU's - Challenge completed