Off Day - Rite of Passage Classic 16kg - 09/14/2025

 Off Day - Rite of Passage Classic 16kg - 09/14/2025

Light Day - Rite of Passage Classic 16kg - 09/13/2025

 Light Day - Rite of Passage Classic 16kg - 09/13/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1) 16kg Military Press
• Superset
• 5(1) Chin Up
• Pull
• 3 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/12/2025

  Off Day - Rite of Passage Classic 16kg - 09/12/2025

Recap Week 3 - Rite of Passage Classic 16kg - 09/11/2025

Recap Week 3 - Rite of Passage Classic 16kg - 09/11/2025

Everything felt great this week.  The chin ups are still hard because honestly my weight fluctuates a lot but I'm gradually getting better at them.  I began incorporating protein shakes during the day alongside fruit on days that I work.  I think it's a great idea and allows me to get more protein in without the digestive stress of large meals.  Overall my shoulder and back is already getting more defined, I guess it's that muscle memory coming back plus better posture from the strength training and stretching.

I'm doing really great on steps as well, I hit 10,000 everyday for about two and a half weeks but I had a couple days where I woke up late or took a nap and missed the goal but got close.  I consider that progress.

I'm excited to tackle week 4!

Variety Day - Rite of Passage Classic 16kg - 09/11/2025

 Variety Day - Rite of Passage Classic 16kg - 09/11/2025

• Nothing

Heavy Day - Rite of Passage Classic 16kg - 09/10/2025

 Heavy Day - Rite of Passage Classic 16kg - 09/10/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 5(1,2,3) 16kg Clean and Press
• Superset
• 2(1,1) Chin Up
• Pull
• 4 Minute 16kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Variety Day - Rite of Passage Classic 16kg - 09/09/2025

Variety Day - Rite of Passage Classic 16kg - 09/09/2025

• Nothing

Medium Day - Rite of Passage Classic 16kg - 09/08/2025

Medium Day - Rite of Passage Classic 16kg - 09/08/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1,2) 16kg Clean and Press
• Superset
• 2(1,1) Chin Up
• Pull
• 8 Minute 16kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/07/2025

 Off Day - Rite of Passage Classic 16kg - 09/07/2025

Light Day - Rite of Passage Classic 16kg - 09/06/2025

Light Day - Rite of Passage Classic 16kg - 09/06/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1) 16kg Military Press
• Superset
• 4(1) Chin Up
• Pull
• 6 Minute 16kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 16kg - 09/05/2025

Off Day - Rite of Passage Classic 16kg - 09/05/2025