Yesterday did: 3 or 4 sets of 10 lifts at 16kgs, no idea what type, made it up as I went along, it has a name but I don’t know what it is.
Description: Held bar hanging (i.e. arms straight, barbell at waist height), pulled to shoulder height (my hands now facing up) then pushed above head. Then reversed. Basically they were muscle ups with a barbell.
3 X 10 @ 16kgs of the above – Will increase weight next time
1 X 10 @ 28kgs Deadlift
2 X 10 @ 38kgs Deadlift
Aim: Improve my posture by strengthening erector spinae, improve muscle ups, and strengthen erector spinae to help heal injury and prevent future injuries.