Workout on October 8, 2026

Strength Day 3

Location: Iron cult Gym

https://claude.ai/public/artifacts/f74f3493-16e4-462f-95ea-3c79976ede5a

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), 10s, 15s
• Planche leans - 20s, 20s, 20s
• Pseudo planche push-ups - 8, 7, 6
• Tuck planche hold - 5s, 5s, 5s

Strength Workout

• Dead lift (3-0-1-0) - 6 (15 kg each side), 6 (25 kg), 5 (35 kg), 5 (40 kg), 3 (45 kg)
• BB Suitcase deadlift (each side) - 3 (10 kg each side of BB, 12.5 kg, 12.5 kg)
• Nordic curls - 5, 5, 5
• KB Farmers walk (to and fro whole gym) - 2 sets

Finisher

• Wrist stretch
• Shoulder stretch

Note

• The paralleletes were 2.8 feet away from the wall. I place my heels to the wall. Need to reduce this next time.
• The paralleletes were 1.8 foot away from wall for push-ups. My head was facing the wall.