Workout on January 21, 2026

Strength Day 2

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/f3d00725-eb64-4599-8e80-ca0d0e0d70b2

Warm-up

• Calf-raises -> Good mornings
• Wrist prep
• Scapular push-ups - 12
• Cat-cow stretches - 10
• Hollow body holds - 20 secs x 2
• HSPU negatives - 3 reps

Skill work

• Pike push-ups (2-0-1-0) (elevated) - 12, 12
• HSPU (partial ROM) - 5
• Tuck planche holds - 6s, 6s

Strength Workout

• Bench press (3-0-1-1) (DL BB) - 8 (20 kg each side, 20 kg, 22.5 kg)
• BB rows (2-1-1-0) (DL BB) - 10 (12.5 kg each side, 12.5 kg)

Finisher

• Chest doorway stretch
• Dead hang
• Wrist flexibility
• Split stretch
• Kicks