External Torque 1

1) pawu

2) ET openers - landmine rows,jefferson squat

3) lat pulldowns - 2x15 @ 70,80 kg

4) pause back squat - 5 x 60,70,80,90 kg
*3 sec pause

5) 3x
5 x kb abductor squats (x to z), 20 kg
5 x box jumps

6) max reps double kb front squat, 2x16 kg - 22 reps

7) 3x
10 x supinated bb row (40,45,50 kg)
5 x med band pallof press, each side (tried both IT and ET, ET was way harder)

8) 3x
30 seconds DB lateral raises, 8 kg + max hercules hold thumb up
30 seconds DB curls ET, 12.5 kg

9) cooldown stretch - shoulder extension and middle splits

• Notes: Have a consistent gym for about 3 weeks. Doing some experimenting with internal and external torque days as a way to organize my lifts. Internal torque is deadlift/hinge pattern and upper body pressing, while external torque day is squat/jump pattern and upper body pulling. Really like it so far, but mostly it just feels good to get back in the gym.
• Body: Very rusty, tight, and not very strong. Shaking the cobwebs off after lots of time traveling, sitting, eating and sleeping poorly. Already feel better!