I took a couple videos doing pull ups to see if my back is engaging properly. One video is using a bar and the other is with rings. I try to do a scapula pull before I do the pull up. I think it’s working fairly well. Let me know your thoughts. Thanks!

Today's complex was the 7-7-7-7: https://www.youtube.com/shorts/O-8PLEW1z6U 7 deadlift R 7 swing R 7 clean R 7 press R Switch sides and repeat. I did 5 rounds total. The first two rounds were with a 20 kg bell, then had to switch to a 16 kg bell for the next 3 rounds. Started to feel fatigued a little too quickly, still working back from the hernia surgery. Amazing what three weeks off can do to you. Great workout though.

This Wednesday's workout was an old Iron Wolf bodyweight workout. I cut it down of course, because his workouts are incredibly difficult and take a very long time. One pump burpees: 10, 9, 8, . . . 2, 1. In between each round of burpees I did 3 pull-ups and 10 bodyweight squats. Totals are 55 one pump burpees, 30 pull ups, and 100 bodyweight squats. I love this stuff.

It's been awhile since I've posted, but rest assured I'm still putting in the work. Today's workout was the All In One Complex: https://www.youtube.com/shorts/5l6ekrNY2bs?feature=share Swing, Clean, Snatch, Press, Thruster, Windmill L then R. Do this 10 times. I used a 16 kg bell for the complex. My finisher used a 20 kg bell to do 20 two handed swings, 10 R swings, 10 L swings, and then 10 hand to hand swings. Then I used double 16 kg bells and held them overhead for 1 minute. The entire workout including the finisher took 16 minutes. Effecient and taxing. Next time I will try to use the 20 kg bell for the complex.

Tried another new complex today called the Triple Threat: https://www.youtube.com/shorts/bAV3KZYmg5M 3 rows R 3 presses R 3 snatches R 3 thrusters R then switch hands and repeat. don't put the bell down until you have finished everything with the L. I used a 16 kg bell (still going light) and did 5 rounds. Finisher was 10 minutes of jump rope, 30 seconds on and 30 seconds off.