I've found some bulgarian bag workouts for wrestlers recently, I'm doing them as a addon to kettlebells, feels good for mobility, abs and endurance Mon: 10x ea cleans kb24, MC6HC Lower #1 phase 1 3rnds kb 16+24kg, MC6HC Lower #1 phase 2 2rnds kb 16+16kg, but lot bigger pauses between rounds, 2x4 trx pike+knee tuck, Tue: light resistance band shoulder mobility work, MC6HC Total#1 phase 1 3rnds kb 16+16kg, 3rnds of ring pushups (drop set), light resistance band shoulder stretching and some punches, evening: MC6HC Total#3 phase 1 2rnds ( one w/kb24kg+dmbl 15kg for presses and 1rnd w/ kb 16 kg) Wed: sandbag (6x kimura situps, 4x shinbox+halo), 4x heavy resistance band thrusters, Thur: sandbag (6x kimura situps, 4x kimura situps+shinbox+halo), 4x kneeling jump to long jump MC6HC Upper#2 phase 1 5rnds kb16+dmbl15kg MC6HC Upper#2 phase 2 3rnds kb16+dmbl15kg + light resistance band for presses, kb 24 for swings, rows and walks, Fri: sandbag (8x spins each side, 6x kimura situps, 4x [pullover, kimura situp, shinbox+ 2x halo]) MC6HC Lower#2 phase 1 2rnds kb16+24kg MC6HC Lower#2 phase 2 2rnds kb16+24kg

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11/03/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 flights. PM 2 KB 22 lbs. Farmer's Walk 0.55 miles in 16 Min. (51,110 lbs.). Yoga 9 Exercises x 30 Sec. Each: 1- Mountain Pose 2A- Warrior I R 2B Warrior II R 3A- Warrior I L 3B- Warrior II L 4A- Triangle Pose L 4B- Triangle Pose R 5 Child's Pose 6- Cat-Cow 7A- Tree Pose R 7B- Tree Pose 8- High Wrist Plank 9- Downward Facing Dog (30,000 lbs.). 2 Evnik x 3 Min. (2780 lbs.): 556 Total Punches, 196 Heavy Punches L, 171 heavy Punches R, Speed 7.41 km/hr., Score 1079. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Cobra x 30 Sec. (1500 lbs.). Another 17 flights. After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 85,479 lbs. 11/04/2025 AM Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 10 flights. PM Deadlift, No Rest, all completed in 1 Min. 35 Sec.: [(2 KB 42 lbs. + 2 Black Bands 100 lbs. + 1 Brown Band 75 lbs. = 357 lbs.) x 20 = 7140 lb.).] + [2 KB 41 lbs. + Black Band 100 lbs. = 182 lbs.} x 20 = 3640 lbs.)] = 10,780 lbs. Total. Skier Swings in 10 Min., brief rests, 2 KB 26 lbs. x 310 = 16,120 lbs. Total. Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Plank x 35 Sec. (3500 lbs.). Doorway Pec Stretch Isometric x 35 Sec. (1400 lbs.). LIT Lower Back Stretch Protocol x 12 Min., 48 C: Cat/Cow, Cobra, Pose of Child, Upper Body Twist from Hands and Knees R & L, Downward Dog, Seated Spinal Twist R & L, Seated Pelvic Rolls, Twisting Seated Forward Bends R & L, Seated Cross Leg Shoulder and Pec Stretch (7500 lbs.). Another 14 flights. After Supper Squegg Grip Isometric L 56 lbs. x 6 Sec. (336 lbs.) & R 50 lbs. x 6 Sec. (300 lbs.) & R 54 x 6 (324 lbs.). Squegg Lumbrical Pinch L 34 lbs. x 6 Sec. (204 lbs.) & R 31 lbs. x 6 Sec. (186 lbs.). Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Workout Total = 43,139 lbs.

Workouts – 11/3/2025 to 11/5/2025 11/3/2025 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 15 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 20 pounds db 5. Cable Curl - 3 sets of 12 reps with 30 pounds 6. High Cable Curl - 3 sets of 12 reps with 20 pounds. Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 5 sets – 8 reps with 90 pds. 11/4/2025 1. Legs 5 sets of squats –155 -10 reps, 155 – 8 reps, 165 – 8 reps, 185 – 8 reps, 205 -5 reps 2. Lat pulldowns: 5 sets 15 reps. 3. KB row- 55 pounds 3 sets of 12 reps. 4. Sandbag carry with filled gym bag with pounds 30 feet. 3 times. 5. Assault bike – 50 minutes for 110 bpm max 11/5/2025 Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 105, 115, 135, 135, 145, 1. close grip bench press. 3 sets 12 reps 75 pounds. 2. Pec dec – 10 sets – 150reps – 90 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm. 6. Farmers walk with barbells -94 feet – 95 pounds.

Mon: 2x resistance band flyes, 3x ABC trx [2x8 triceps,3x10 squats, 3x8 flyes, 2x10 T's, 3x15 pause squat jumps, 2x4 knee tuck plank, 2x8 face pulls], shadowboxing with resistance band, Tue: 10 swings, 2xABC, 5 press, shadowboxing with resistance band, 2x8 resistance band curls,2x4 sprawl-snatch, MC6HC Upper #8 phase 1, 5rnds, kb 2x16kg, resistance band shoulder rehab work, evening: Upper #8 phase 1, 3rnds, 1 rnd kb 16kg, 2rnds kb 24, shadowboxing with resistance band, Wed: 20 jumping jacks, MC6HC Lower #8 phase 1, 3rnds, kb 16&24kg, 3x heavy resistance band deadlifts, Thur: 4x4 trx knee tuck plank, MC6HC Lower #8 phase 2, 2rnds, kb 16kg, Fri: swimming pool and rest day