While the day fit 1

kett press pyramyd each arm 1 2 3 24 kg
one leg calviar getups with 24 kg each leg 12 reps
shurgugs with kett 24 kg 14 reps each arm
bic curl 40 kg x 7 res
reverse bic curl 40 kg x 7 reps
army press x 7 reps
shoulder up row x 7 reps
back row 40 kg x 14 reps
pullups plus 6 kg each arm 1 2 3

one arm one leg australian workout day 9

hight bar 30 reps with some breaks  abot 3 secounds in some repseach arm pullups
smaller bar  15 reps each arms
20 pushups medium bar each arm
14 pushups small bar each arm
15 press one leg on street machine

one arm calistenick playground 8 extra

attempts one arm dips 2 sets x 4 reps
2 sets x 4 attempts different one arm hight pullups pullups
small stone
and attempt hight one arm pullup
3 sets abs situps
big stone army press x 10 reps x2 rounds
biceps curls with stone x10 reps x2 rounds
one leg press on street machine  x 10 reps

main calistenick playground one arm one leg 9

14 one arm pushups with rest between each arm
chin ups negative one arm 10
one arm neutral grip pull ups 10
10 pistol squads assisted10 in plan one arm pull ups (keeping)left arm 8 plus 3 right 6 plus 3 plus 4 withs some seconds rest
abs workout
some stretching
14 one arm pushups better than previouse workout

main calistenick playground one arm one leg 8

14 one arm pushups with rest between each arm
chin ups negative one arm 10
one arm neutral grip pull ups 810with momentups on flooor  better than training 6
10 pistol squads assisted
10 one arm pull ups  in plan each arm(keeping) 9 +2 for each arm
set circule abs and set wind abs  on bar
side planc abs workouts
some stretching
14 one arm pushups