Shazam

Had great energy for Monday night's session at the Y prior to the bodyweight strength and conditioning class. Maybe the couple of late cancellations, good massage, strong energy from 4:00 client, or coming off Sunday's 40 kg get ups; but the session went:

*warm up on roller for @ 5 minutes

*12 nice and tight straight legged raises to bar - into 'treed' wide pulls for 12 - into 8 knee tucks to shoulder.

*18 lb 'body bar' lateral raises rotated into palm up 'crosses' for hold x 12

*2nd set straight legs for 10 into 8 pulls into 6 tucks

*BUP w/45 lb plate - one clean into 4 strict presses on R - 2 + 1 (rest in between) on L

*Fully tucked front lever pulls for 10

*10 - 45 lb plate waiter's press (strict no flexion hip/knee) both L & R

*L-sit pulls for 8

*6 - 45 lb waiter's press L & R

*L-sit pulls for 6

*3 Windmills w/45 L & R

*Participation in 50 BWSC with pistols, straddles, pikes, squats, alligator walks, SLD's, etc....