Workout on May 4, 2026

Strength Day 1

Location: Iron cult Gym

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

Warm-up

• Calf-raises -> Good mornings
• Arm circles
• Leg swings - 10
• Cat-cow stretches - 10
• Bodyweight squats - 15
• Scapula pull ups - 8
• Planche leans - 3 reps

Skill work

• Weighted pull ups (3-0-1-0)
• Warm up - 5 (15 kg plate)
• Main sets - 5 (20 kg), 5 (20 kg), 5 (20 kg)
• HSPU (partial ROM)
• Chest to wall - 5

Strength Workout

• Back squats (3-0-1-0) (DL BB) - 8 (15 kg each side, 25 kg), 6 (30 kg)
• Ring double bar dips - 6, 5
• Weighted double bar dips (2-0-1-0) - 10 (15 kg plate, 15 kg)
• Hanging knee raise to L-sit release - 6, 6, 6

Finisher

• Calf raises (calf raise machine) - 20 (110 kg)
• Pike stretch
• Quad stretch
• Dead hang
• Split stretch