Workout on August 17, 2026

Strength Day 1

Location: Iron cult Gym

https://claude.ai/public/artifacts/aad41d80-aa1c-4a7e-b52a-f248310630d1

Warm-up

• Calf-raises -> Good mornings
• Arm circles
• Cat-cow stretches - 10
• Scapula push ups - 8
• Shoulder warm-up
• Wrist warm-up

Skill work

• One arm L-sit dead hang - 10s (each side) x 3
• Planche leans - 15s, 15s, 15s
• Pseudo planche push-ups - 6, 6, 6
• Tuck planche hold - 5s, 5s, 5s

Strength Workout

• Ring chin-ups - 10, 10, 10
• Pistol squats - 5 (each leg), 5
• Safety bar squats (2-0-1-0) - 5 (0 kg each side, 5 kg, 10 kg, 12.5 kg)
• Hammer curl and press (log bar) - 5 (0 kg each side, 2 kg, 3 kg, 3 kg)
• Lat pull-downs - 10 (90 lbs, 100 lbs, 110 lbs)
• Alternate lunges (with DB) - 10 (20 lbs DB each side) x 3

Finisher

• Wrist curls
• Pike stretch
• Quad stretch
• Dead hang
• Split stretch

Note

• The paralleletes were 3 foot (my foot) away from the wall. I place my heels to the wall. This was for planche leans, for push-ups, it was 3 and half foot.