A great static workout today

consisting of the following:


20 TGU's (20kg), switching sides every five reps (I continue to enjoy these more and more).
3 sets of 8-10 pullups *
2 sets of 10R+10L windmills (20kg)
2 sets of 5R+5L seated MP's

Tabata protocol front squats (20kg), switching hands between sets.
This went as follows:
20 seconds of front squats at full effort followed by exactly 10 seconds of rest, for 8 sets. This means that the whole protocol takes precisely 4 minutes. It was pretty ruthless. I need to start writing down my reps, but they went something like 8,7,8,6,5,6,5,6 reps each. This was brutal, both cardiovascularly, and for the muscular endurance of my legs.

A good workout, I felt great afterwards, and my back wasn't sore (i think because i warmed up a little better before hand).

Next time I do a solid bell workout, I need to do the full RKC warm up (also seen in part at the beginning of AOS providence).

*I toyed with holding a bell on my toe for a weighted pullup, but the bar wasn't high enough to allow for full range of motion. I really need to get a spotter for pullups, as forced reps are so valuable for making gains here, and I also need a belt for weighted dips and pullups.