Pullups and dips with wights 24kg(53) lbs day 5

workout time 20 minutes

15 reps dips
10 reps pull ups
12 dips
8 pullupss
10 dips
 6 pullups

5 days workout mixed

day 1
double kettlebell jerk 3 rounds 7 reps 8 reps 9 reps
while rest shadow boxing with dumbells 1 kg and 5 kg
abs exercise crunches 3 rounds
while rest stretching
neck rolls front and back 2 rounds

day 2

snatch each arm 15 reps 2 rounds
squats with 2 kettlebells x6 reps x 3 rounds
7 reps with 40 kg barbells bicep curls x2 rounds
7 reps  with 40 kg reverse barbell bicep curls x 2 rounds
2 round x 10 reps barbell ab rollout
while rest boxing bag workout and stretching
2 rounds all sides neck workouts with plate 10 kg x 20 reps

day 3

pushups x 7 with  48 kg,18 with 24 kg,22 with 20 kg

day 4

press 24 kg kettlebell each arm 1 set 6 reps 2 set 5 reps 3 set 5 reps
 upright rows 40 kg barbell for shoulder x 2 rounds
2 rounds some reps tactical lunges wor legs with kettlebell
3 sets x 6reps double kettlebell squats
neck rolls front and back 2 rounds

while rest stretching and shadow boxing with dumbells 1 kg and 5 kg weight

day 5

 kettlebell bent over rows x 14 reps x3 sets for upper back
shrug with kettlebells x25 reps x 2 sets
abs crunch 3 sets
workout neck 4 sides with plates 15 kg x 10 reps
single leg calf raises for calves with kettlebell 24 kg 2 sets x25 reps
while rest boxing bag workout and stretching

Same training as previouse with cold swimming and some calistenick

temperature +9 temperature water plus 3 some swimming in the pond

after

 3 sets x 20 reps legs up on paralel bars

dips 35 reps and 28 reps

pullups 

12 reps regular grip 12 reps chinups 12 reps neutral grip all in row after rest 40 seconds and 12 reps narrow grip pullups

Winter swimming plus some workout at calistenicks playground

40 seconds  winter swimming temperature air+ 5

temperature water +1 

2 rounds core workout mixed front and oblique toes to bar

1 set mixed pull-ups in row 30 reps  10 chin-ups  10 reps neutral grip 10 normal pull ups

2 rounds dips 30 reps and 25 reps 

4 trainings from my training diary

day 1

one arm kettlebell push 4 rounds in 1 set 5 reps each arm next 3 sets 4 reps (kettlebell 24kg(53lbs)

2 rounds  with 10 kg for neck front and back 12 reps

different crunches abs with 10 kg in arms

2 rounds workout traps with kettlebell and one leg get ups for down part leg 20 reps each leg

2 rounds with kettlebell  for trap 20 reps each leg

while rest boxing bag workout

50 minutes workout

day2

push ups and  back dips 4 rounds  pushups legs on hig withot pauses plus back dips 15 reps

2 rounds swing with focus on lower back 10 reps each round

up kettlebell on shoulder 2 rounds 10 reps

3 round neck rolls front and back

3 rounds barbells abs exercise  not full amplitude use barbell as ab wheel 

shadow boing with 5-6 kg dumbells and 1 kg dumbells while rest

1 hour workout

day 3 

winter swimming 45 seconds

day 4 

3 rounds snatch 10 reps for each arm 

3 rounds  double kettlebells bend over row 12 reps

3 rounds for neck all 4 sides

3 rounds legs getups 20 reps

while rest workout on boxing bag and some stretching legs

tworkout time 1 hour 30 ,inutes

pull ups and dips with weight 24 kg (53 lbs) day 4

pullups 7 reps 40 sec rest 3 reps
dips 12 reps 40 sec rest 4 reps
pullups 7 reps 40 sec rest 3 reps
dips 12 reps 40 sec rest 4 reps
pullps 6 reps 40 sec rest 2 reps
dips 10 reps 40 sec rest 3 reps

all for 20 minutes