Today was a good one! EMOM - 2 ROUNDS 1. 5 hang row & deadlift (each side) 2. 5 hang clean & press (each side) 3. 5 hang clean & squat (each side) CIRCUIT - 2 ROUNDS 1. hang row & deadlift (1 min. each side) 2. hang clean & press (1 min. each side) 3. hang clean & squat (1 min. each side) FINISHER 10 snatches each side I used a 20 kg bell for the EMOM and Circuits. Then I dropped it to the 16 kg bell for the finisher due to fatigue, and because I am still working on my snatch form.

This morning it was time to try the Busy Dad Training workout again. How many one pump burpees can you do in 20 minutes? I was shooting for 150. And I got to . . . 148! So close! This is another one where I have improved each time I have tried it: 110, 125, 138, 143, and now 148. Next time we hit 150.

09/23/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 flights. PM 12 Min., No Rest: 2 KB 22 lbs. 2 Hands FW x 4 Min. + L Rack & R FW x 2 Min. + R Rack & L FW x 2 Min. + 2 Hands FW x 4 Min. for 0.7 Miles Total (65,049 lbs.). Barbell 45 lbs. OH Press x 20 in 15 Sec. (900 lbs.). Barbell 45 lbs. OH Press x 12 in 8 Sec. (540 lbs.). Barbell 45 lbs. OH Press Hold x 10 Sec. (450 lbs.). Wrist Plank x 30 Sec.(3000 lbs.). Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). 2 Evnik x 3 Min. (2895 lbs.): Round 1 Orthodox Stance Punches 1,2,3,4,5,6 579 Total Punches, 207 Heavy, 167 Heavy R, speed 7.19 km/h, Score 10250. Easy Flexibility Beginner Hamstring Program x 25 Min.: Mobility and Basic Conditioning included joint rotations for wrists, elbows, shoulders, neck, hips, knees, ankles; standing knee raises, butt kicks, bodyweight sumo deadlift, bodyweight straight legged deadlift; seated legs straight to table, seated knees bent hold; supine Zaichik knee to chest stretch R & L, seated Zaichik figure 4 single leg straightening R & L, supine Zaichik single leg raise R & L, supine knee to chest hold R & L, seated external thigh rotation hold R & L, seated figure 4 with straight leg heel raise hold R & L, seated knee hug hold (4000 lbs.). Another 17 flights. After Supper Squegg L & R Grip Isometric 80 - 90% x 15 Sec. Each ] x 4 Each (L 3360 lbs. + R 3480 lbs. = 6840 lbs.). [Squegg L & R Lumbrical Pinch Isometric 70 - 80% x 15 Sec. Each ] x 4 Each (L 1860 lbs. + R 1800 lbs. = 3620 lbs.). Finger Extension Exerciser 11 lbs. x 100 35SH Each (2970 lbs.). Workout Total = 91,864 lbs. 09/24/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. AM Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). 8 Min. 53 Sec. No Rest: 2 KB 26 lbs. Skier Swing x 150 (7800 lbs.) + 2 KB 22 lbs. Skier Swing x 150 (6600 lbs.). LIT Recovery Body Flow 4, 5 stretches x 60 Sec. Each, 2350 lbs. Total Weight Lifted, 21 Cal.: supine knee pull, butterfly stretch, seated forward bend, seated spinal twist L, seated spinal twist R. Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). Another 14 flights.

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One of the biggest complaints most guys have regarding kettlebell training is how the kettlebell destroys the top of their forearms during the clean. I wanna remedy that for you with 3 simple cues!!! This is a clip from a YouTube video I've got cued up for tomorrow, but I wanted to give you guys the first look. Avoid the pain and get them gains!!! Hands Up...KEEP FIGHTING!!