Kettlebell Front Squats


2x  10x 20.0kg, 2x  8x 24.0kg, 2x  6x 24.0kg (1.5 rep).   Deep squats with kettlebells supported on shoulders, slow and controlled tempo.  Final set to adjust reps to 1.5 sequence (ie. 1 full rep + 0.5 rep)


5x strict muscle-ups (no kipping), 10x weighted muscle-ups (5.5kg)

Did have plans to include another 15 kipping muscle-ups but gave myself a nice hand-rip from the weighted reps and stopped.  Agreed, this sounds soft but needed my hands in reasonable shape for the rest of the week’s training.


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