Sun: 12 min cardio [ bulgarian bag: 4x double spin + splow, 4x spin to arm throw, 6x pullover-kimura situp-jumping sit through, 6x halo 2 min reflex ball boxing, 3x ABC kb 24, 1 min light resistance band boxing) Mon: jumping jacks, MC6HC Upper #4 phase 1 4rnds kb 16+16, rings pushups drop set, dead hangs (rope and rings) 20s, rope climbing, grip strengthener evening MC6HC Upper #4 phase 2 2rnds kb 16+16, Tue: chin-ups 2+2+3, trx rows 2xfailure, 3x5 kb rows Wed: jumping jacks,shoulder stretching, MC6HC Lower #4 phase 1 3rnds kb 16+24, evening: MC6HC Lower #4 phase 2 3rnds kb 16+16, 8+8 cleans, 8 goblet press kb 24, Thur: chopping firewood, carrying it etc, trx triceps and curls Fri: MC6HC Total #4 phase 1 3rnds kb 16+16, heavy rb presses, curls, 2x rings pushups+ rows evening: MC6HC Total #4 phase 2 1rnd kb 24,(reduced to 3 reps in set), 2 rnds kb 16 Sat: kb around the world, 1ea very slow clean and press, 5ea cleans (kb24)

Sun: bulgarian bag: 1 min of snatches and swing squats, 1 min of double spin to arm throw and cement mixer, 2x[pullover, kimura situp, shinbox+ 2x halo] Mon: bulgarian bag: 8ea spins, 4xea arm throws, 6x[pullover-kimura situp-jumping sit through] MC6HC Total#2 phase 1 4rnds kb 16+16kg, Tue: 10x swing 24kg, MC6HC Total#2 phase 2 3rnds kb 24 for snatches, 16kg for the rest, Wed: 5 min emoms: 5ea snatches kb 24kg, 5ea snatches kb 16kg, 10 swings 24kg,5ea snatches kb 16kg, 10 swings 24kg, MC6HC Upper#3 phase 1 3rnds 2x16kg, 24+16 for walks, 3x ea bench press kb24kg evening: MC6HC Upper#3 phase 2 3rnds 2x16kg, Thur: 20+10+10 swings, 10+10 swings/face pulls kb24kg, MC6HC Lower#3 phase 1 4rnds 24+16 kg, bulgarian bag: 4x ea double spin to arm throw, Fri: MC6HC Lower#3 phase 2 2rnds 24+16 kg, evening: 1x ABC, trx rows to failure Sat: neck bridges and stretching, ab wheel, playing with swiss ball, MC6HC Total#3 phase 1 3rnds 16+16 kg, MC6HC Total#3 phase 2 1rnd 16+16 kg, playing with bulgarian bag: spins, snatches, cleans, cement mixer, drop - catch kb24 halos, around the world, goblet walk

11/20/2025 AM Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Heavyhands 2 x DB 6 lbs. x 0.98 Miles in 24 Min. (9216 lbs.). Pull Up Top Hold x 10 Sec. (1600 lbs.). 4 Min. 40 Sec: Wrist Roller 11.5 lbs. x 2 Each (1150 lbs.) + 6 lbs. x 2 Each (600 lbs.). Easy Flexibility Beginner Hamstring Program x 25 Min.: Mobility and Basic Conditioning included joint rotations for wrists, elbows, shoulders, neck, hips, knees, ankles; standing knee raises, butt kicks, bodyweight sumo deadlift, bodyweight straight legged deadlift; seated legs straight to table, seated knees bent hold; supine Zaichik knee to chest stretch R & L, seated Zaichik figure 4 single leg straightening R & L, supine Zaichik single leg raise R & L, supine knee to chest hold R & L, seated external thigh rotation hold R & L, seated figure 4 with straight leg heel raise hold R & L, seated knee hug hold (4000 lbs.). Another 19 flights. After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Grip Isometric L 54 lbs. x 6 Sec. (324 lbs.) & R 52 lbs. x 6 Sec. (312 lbs.). Squegg Lumbrical Pinch L 36 lbs. x 6 Sec. (216 lbs.) & R 37 lbs. x 6 Sec. (222 lbs.). Workout Total = 20,648 lbs. 27 flights. 11/21/2025 Hand Rehab Postop No Resistances. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM LIT Axis Resistance Bands Freestyle Workout x 10 Min. 30 Sec. 551 Reps, 19,210 lbs. Total Weight Lifted, 10 Min. 2 Sec. Time Under Tension, 40 Cal. included curls, triceps extensions, high and low rows, punches, chest press, lat pulls, trunk rotations L & R. Yoga 10 Exercises x 30 Sec. Each: 1- Mountain Pose 2A- Warrior I R 2B Warrior II R 3A- Warrior I L 3B- Warrior II L 4A- Triangle Pose L 4B- Triangle Pose R 5 Child's Pose 6- Cat-Cow 7A- Tree Pose R 7B- Tree Pose L 8- High Wrist Plank 9- Downward Facing Dog 10- Upward Dog (33,000 lbs.). 2 KB 31 lbs. Farmer's Walk x 0.21 Miles in 5 Min. 10 Sec. (27,478 lbs.). Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Another 14 flights.

I've found some bulgarian bag workouts for wrestlers recently, I'm doing them as a addon to kettlebells, feels good for mobility, abs and endurance Mon: 10x ea cleans kb24, MC6HC Lower #1 phase 1 3rnds kb 16+24kg, MC6HC Lower #1 phase 2 2rnds kb 16+16kg, but lot bigger pauses between rounds, 2x4 trx pike+knee tuck, Tue: light resistance band shoulder mobility work, MC6HC Total#1 phase 1 3rnds kb 16+16kg, 3rnds of ring pushups (drop set), light resistance band shoulder stretching and some punches, evening: MC6HC Total#3 phase 1 2rnds ( one w/kb24kg+dmbl 15kg for presses and 1rnd w/ kb 16 kg) Wed: sandbag (6x kimura situps, 4x shinbox+halo), 4x heavy resistance band thrusters, Thur: sandbag (6x kimura situps, 4x kimura situps+shinbox+halo), 4x kneeling jump to long jump MC6HC Upper#2 phase 1 5rnds kb16+dmbl15kg MC6HC Upper#2 phase 2 3rnds kb16+dmbl15kg + light resistance band for presses, kb 24 for swings, rows and walks, Fri: sandbag (8x spins each side, 6x kimura situps, 4x [pullover, kimura situp, shinbox+ 2x halo]) MC6HC Lower#2 phase 1 2rnds kb16+24kg MC6HC Lower#2 phase 2 2rnds kb16+24kg

Sun: 10x swing, 5x clean ea, 1x clean+press ea, 2x clean+3 presses, wrestling with kids, 5+4 ea assisted one hand pushups, Mon: 3x ABC, resistance band presses, curls, 2x 2 ea clean+press kb 24, 10 pushups, evening: 3 rnds of resistance band presses, curls, 'humane burpee'(total 75 swings, 15 Goblet Squats and 15 Push Ups) Tue: 3x 5 squats +40kg load, coach's man maker workout 2 rnds (pushup,goblet clean,press,squat and swing) Wed: 8 snatches kb24, 20 snatches kb 16, 4xABC, heavy resistance band presses, curls, rows Thur: 3x 10 swings, 2 rnds of pull-up mechanical drop set, 10 swings, MC6HC Upper #1 phase 1, 3rnds, kb 2x16kg, evening: Upper #1 phase 2, 2rnds, kb 2x16kg, Sun: 10x snatch, 2x clean+press, resistance band presses, 4xABC (2x24kg, 2x16kg)