Workout on July 13, 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

• One arm deadhangs - 10s (each side), 10s, 10s
• Weighted pull ups (3-0-1-0)
• Warm up - 5
• Main sets - 5 (50 lbs), 5 (50 lbs), 5 (50 lbs)
• HSPU (partial ROM)
• Chest to wall - 5

Strength Workout

• Ring double bar dips - 6, 6
• Weighted double bar dips (2-0-1-0) - 7 (15 kg plate) , 10 (15 kg)
• Back squats (3-0-1-0) - 8 (15 kg each side, 25 kg), 8 (30 kg)
• Hanging knee raise to L-sit release - 7, 7, 7

Finisher

• Calf raises (calf raise machine) - 20 (140 kg)
• Pike stretch
• Quad stretch
• Dead hang
• Split stretch

Note

• Left shoulder impingement still exists during double bar dips