Workout on July 10, 2026

Strength Day 3

Location: Iron cult Gym

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

Warm-up

• Calf-raises -> Good mornings
• Wrist prep
• Shoulder prep
• Hollow body holds - 20 secs x 2
• Handstand kicks - 5 reps
• Pike push ups - 8

Skill work

• One arm dead hangs - 10s (each side), 10s, 10s 
• Archer pull-ups (2-0-2-0) - 5 (each side), 5, 5

Strength Workout

• Deadlift (3-1-1-0) - 6 (20 kg each side), 6 (30 kg), 5 (40 kg), 3 (45 kg)
• Front squats (2-0-1-1) - 10 (10 kg each side, 10 kg)
• Nordic curls (machine) - 5, 5
• Farmers walk - 35 kg KB on each side
• 2 sets - whole gym to & fro

Finisher

• Downward dog
• Shoulder stretches
• Quad stretch

Note

• After deadlift, having a pain in lower back around spine. Need to make sure I don't lift my hips first, form over quantity.
• Next time I deadlift remember: Inhale to push your stomach out, squeeze your armpits to depress your lats, and concentrate on firing your glutes, then your hamstrings, to drive the lift, and lift thinking it is leg press rather than pulling from upper body.