Run:

2 miles 08:50/mi

Finish cabinets and doing countertops.

 Warmup

X3 push

OALC: 3x2 mins @ 28kg; 8 rpm

Dog walks and painting the addition

 X3 pull

Run: 2 miles 8:32/pace

Gada

 Warmup

X3 push day

HSN:  10 mins @ 22kg; 12 rpm

Daily 20-40 Gada swings during the week.

 Run: 

2 miles 08:47/ mi

X3 pull

 Fishing

Yardio

Hike around the lake:  1 mile

 X3 push

LC:  4x6 EMOM @ 2x24kg

 X3 pull

Run: 2 miles 08:45/mi

 X3 push

HSN: 10 mins @ 14kg; 18 rpm

 X3 pull

 X3 push

Run: 2 miles

 X3 pull

LC @ 2x24kg 4 mins EMOM 6 rpm 

Walk

 X3 pull

Mixed and poured concrete for the apartment and worked on the interior walls.

HSN:  4 mins @ 22kg; 15 rpm

 X3 push

HSN:  10 mins @ 22kg; 8 rpm

Still feeling under the weather but slightly better.  Covid test today.

 X3 pull

Gada swings

 X3 push

Dog walk

Final week of X3 using my DiY set up.  Definitely keeping the apparatus and movements in the mix. I’ve been following the 12 week program pretty much by the book, with some kettlebell and some runs in for fun & cardio.  Push/pull days consisting of one set, to failure, 4 movements per workout.  

All I can say is that while I’m no Superman, it definitely has added some density and size to my sparse frame while taking up very little space and time.  

Will be moving to more EMOM type of work for a change up.

I’ve been easy on the kettle work to let the shoulder heal and also test the x3 system.  I will slowly add more kettle volume.

Current back shot:

 X3 week 12

OALC:

4 mins @ 24kg; 7 rpm

 Run:  1.8 miles in 15:00