Medium Day - Rite of Passage 24kg - 06/12/2025

 Medium Day - Rite of Passage 24kg - 06/12/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 1(1,2) 24kg Clean and Press
• Superset
• 1(1,2) Chin Up
• 2(1,2) 24kg Clean and Press
• Superset
• 2(1,1) Chin Up
• I was able to get 2 reps of chin ups on my 2nd rung of my 1st ladder but could only eke out 1 rep per rung there on out.
• Pull
• 5 Minute 20kg Swings
• 70-80% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Variety Day - Rite of Passage 24kg - 06/11/2025

 Variety Day - Rite of Passage 24kg - 06/11/2025

• Warm-Up
• 5 Mackenzie Backbends
• Turkish Get Ups
• 5 Minutes of 28kg continuous get ups.
• I changed hands on each rep.
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Off Day - Rite of Passage 24kg - 06/10/2025

  Off Day - Rite of Passage 24kg - 06/10/2025

Light Day - Rite of Passage 24kg - 06/09/2025

 Light Day - Rite of Passage 24kg - 06/09/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1) 24kg Military Press 
• Superset
• 3(1) Chin Up 
• Pull
• 8 Minute 20kg Snatch
• 50-60% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Recap Week 1- Rite of Passage 24kg - 06/08/2025

 Recap Week 1- Rite of Passage 24kg - 06/08/2025

• Everything felt really great this week.  Just following the book without any deviation is working.  I'm already feeling stronger by using heavier weights and keeping the goal, the goal.  In the past I wouldn't be able to superset a chin up and throw the baby out with the bath water and give up but that doesn't happen for me anymore.  I'm also really sticking to my diet this time around and am steadily feeling lighter/less inflamed from too much junk food.  I'm still enjoying pizza twice a week but that is it.

Off Day - Rite of Passage 24kg - 06/08/2025

 Off Day - Rite of Passage 24kg - 06/08/2025

Variety Day - Rite of Passage 24kg - 06/07/2025

 Variety Day - Rite of Passage 24kg - 06/07/2025

• Warm-Up
• 5 Mackenzie Backbends
• Turkish Get Ups
• 5 Minutes of 28kg continuous get ups.
• I changed hands on each rep.
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Off Day - Rite of Passage 24kg - 06/06/2025

Off Day - Rite of Passage 24kg - 06/06/2025

Heavy Day - Rite of Passage 24kg - 06/05/2025

Heavy Day - Rite of Passage 24kg - 06/05/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1,2,3) 24kg Clean and Press
• Superset
• No chin ups!
• I am exhausted today and tried one.  Couldn't get it.  Remember the goal here is a 1/2 bodyweight press and the chin ups can kick rocks.  I'll try them ever session but I never hesitate to remove them.
• Pull
• 7 Minute 20kg Swings
• 100% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Medium Day - Rite of Passage 24kg - 06/04/2025

Medium Day - Rite of Passage 24kg - 06/04/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1,2) 24kg Clean and Press
• Superset
• 1(1)
• I was only strong enough to for one single chin up on the first rung of the first ladder.
• Pull
• 8 Minute 20kg Swings
• 70-80% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Variety Day - Rite of Passage 24kg - 06/03/2025

Variety Day - Rite of Passage 24kg - 06/03/2025

• Warm-Up
• 5 Mackenzie Backbends
• Turkish Get Ups
• 5 Minutes of 28kg continuous get ups.
• I changed hands on each rep.
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends 

Light Day - Rite of Passage 24kg - 06/02/2025

 Light Day - Rite of Passage 24kg - 06/02/2025

• Warm-Up
• 5 Mackenzie Backbends
• Press
• 3(1) 24kg Military Press 
• Superset
• 3(1) Chin Up 
• Pull
• 6 Minute 20kg Snatch
• 50-60% Effort 
• Cool Down
• I paced until my heart and breathing went 50% down to normal.
• 5 Mackenzie Backbends