Used the 20K for the entire training. Not in the best form today.

Today was the Iron Flow WOW #267 of today (25.11.2024) on the schedule. I used 16 kg for all techniques. The Squat was substituted for the Lunge (due to knee issues). For the finisher 2 min. Suitcase Walk (l/r) I took 24 kg. Who else did this WOW already?

still recovering from the cough that hit me, but i could not wait any longer to get back. took this one slow. worked with 20/24kg, or 24/28kg.

Jingle Bells rock! After making the advent calendar for my grandma earlier today, I decided to keep the hat on and do another pyramid. This time with more squats. Managed 6 levels!!! 26kg KB Levels: 1-2-3-4-5-6-5-4-3-2-1 Exercises per level: Row L, Deadlift L, Body Weight Squat Row R, Deadlift R, Body Weight Squat All in all took roughly 13 minutes to complete.

Inspired my @Thomas Andersson comment on my post from yesterday I wanted to incorporate Squats into today's quickie! And knowing that in a ladder scheme I wouldn't make it past round 6 (meaning 21 reps per exercise including form break down) I opted for a 5-step pyramid instead (25 reps). Protocol: 26kg Each level: Row L/R, SH DL L/R, Squat each as per current step Steps: 1, 2, 3, 4, 5, 4, 3, 2, 1