15 and 17

 15.07.2024

Warmup

Squat

2 sets of 20

2 sets of 20 with vest in straight arms in front of me (same as before) 20 reps made it sort of hard for the shoulders!

2 sets of 10 - one legged squat with leg held up with my hand. I go from a full squat even position, push off with the other leg to the side so I can balance on the working leg, and then rise

17.07.2024

Warmup - somewhat thorough

Pullups

1 and 5 as warmup, underhand grip

1 set of 5 archer pullups, 5 reps per hand, alternating

3 sets of 1 archer pullup each hand, 4 reps overhand and 4 underhand

Deadlift

15 kg bar for 3 sets of 20



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