work capacity maximum

Edit: The day after

Everything is sore. I'm full on tired. I did not eat enough to support this level of volume.

I still love this concept.

Edit: a week after. Everything is stronger because of this session. I think the right way to play this is to come back to bw only 10 to 20yrs down the line if my joints require the break. 

This idea: I guess i want my heart to explode. Seriously, my blood is pumping and i didnt even do the entire thing in a single bound.

The course correct back to pure calisthenics for upper body is:

- it's enjoyable af. 

- it's easy on the joints.

- everything else is not agreeing with my body right now no matter how light. For real, a 35lb dumbbell press damn near injured my neck.

- this fits in nice and easy with a fasting schedule.

Lower body? You keep doin what you were doing baby. With the exception of nordic curls, all of the bodyweight leg stuff was doing fuckall for me except making my hips angry.

Tu/Th/Sat

(Opt) Breathing squat 1x20

Circuit 3-8x

Lower - kb swing or nordic 

Upper - switch push and pull in a giant mechanical dropset

Mon/wed/fri: fast, sled work

Example circuit:

Nordic x amap or kb swing x10

Ring dips, rest 20s

Ring pullups, rest 20s

Ring pike pu, rest 20s

Ring pullups band assist, rest 20s

Ring pu, rest 20s

Close ring pullups band assist, rest 20s

Bar dips, rest 20s

Bar parallel pullups, rest 20s

Close bar dips, rest 20s

Bar parallel pullups band assist, rest 20s

Pushups, rest 20s

Ring rows, rest 20s

Tri ext, rest 20s

Bicep focus partial pullups

Rest 3-4min

So ya, lots of work and long fucking sets. I didn't plan this out, and no two circuits were exactly alike. In general, i moved from harder moves to easier moves. That's it.