Just did It! (t-ransformation 2018 challenge)

warmup/mobility

3 rounds:
10 KB Swing@20kg
KB Press 1x1@16kg
15 KB Swing@20kg
KB Press 1x2@16kg
25 KB Swing@20kg
KB Press 1x3@16kg
50 KB Swing@20kg

warmup/mobility

Trapbar DL 5-3-2@55kg
Bench Press 3x5@42,5kg

warmup/mobility

Trapbar DL 5-3-2@60kg
Bench Press 5-3-2@45kg

Passive hang 2x1minute

warmup/mobility

KB Press (Ladder):1,2,3,4,5,4,3,2,1@20kg
Pullups: 1,2,3,4,5,6

KB Goblet Squat (ladder): 1,2,3,4,5,4,3,2,1@32kg

Farmers walk

warmup/mobility

Trapbar DL 5-3-2@65kg
Bench Press 3x5@47,5kg

Dips 3x15
V-Situps 3x15

#t-ransformation2018 - 4week-progression/report:
what went good: discipline; consistency; fun at training; i feel good and have a lot of energy
what went not so good: didn’t squat a lot; yoga and conditioning work

stats
Trapbar DL 5reps@65kg
Bench Press 5reps@45kg
Zercher Squat 5reps@40kg
bodyweight: 68kg

warmup/mobility

4 rounds KB Swings:
15-35@24kg
(total swings: 200)

suitcase walk 4x20m@32kg

Yoga

Warmup/mobility

Trapbar DL 5-3-2@60kg
Bench Press 3x5@45kg

chinups 3x5@BW+10kg
Band pullapart 3x20

warmup/mobility

Pistol Squat 3x3
KB Rows 3x5@28kg

KB (single side) Frontsquat 2x5@28kg
KB Press 2x5@20kg

KB Swing ladder (2 rounds):
starting weigth: 44kg
starting reps: 4
every set increase reps +4 and decrease weigth -4kg
(end with 20reps@28kg)

warmup/mobility

Zercher Squat 3x5@40kg
Bench Press 3x5@47,5kg

chinups 4x5@BW+10kg

warmup/mobility

5 rounds:
25 KB Swing @24kg

3 rounds:
KB suitcase Walk 20meter@32kg
10 Box jumps
KB suitcase Walk 20meter@32kg

warmup/mobility

Zercher Squat 3x5@45kg
Bench Press 3x5@50kg

Hanging knee raises 2x20

warm up/mobility

3 rounds:
10 KB Swing
1 KB Press
15 KB Swing
2 KB Press
25 KB Swing
3 KB Press
50 KB Swing

(swing@24kg, press@20kg)

warmup/mobility

KB Press 5x1@20kg

Bulgarian Split Squat 4x5@32kg
KB Rows 4x5@32kg

hanging knee raises 1x15

warmup/mobility

ramping up to a 3RM
Trapbar DL 1x3@70kg
Bench Press 1x3@60kg

Band pullapart 3x20
chinups 1x15
Dips 1x15

warmup/mobility

working up to a 3RM
Zercher Squat 1x3@60kg

Lat pulldown 5x10@50kg

Nice work buddy

No training - im sick :frowning:

thank u!