My Church =)

Nothing like a nice crisp overcast morning at 'hospitals' break, a fine Scottish type morning w/o the bitter cold and wetness. Mark and Dusan joined the morning - nice to have the back in the swing of things. Started off a bit slower trying to work into things as stiffness is onset from previous sessions. Session went:

*Good mornings - 16 kg in mid back to warm up ham's and low back @ 8 reps

*Half halos w/16 kg 5 reps per into forward fold stretching

*16 kg presses to scapular/sternum stretch - 2 sets 6 per

*16 kg snatch to press 10 reps per

*Full halos w/16 5 reps per into folding stretch

*BU (bottoms up) Goblet squats w/16 kg - 3 curls at rock bottom - 6 reps

*L-sit - straddle - planche hold (line up the body)

Now work -

*Bulgarian bag (Bb) center swings (behind head) 25 reps (total sets thru session = 4) - last set combined 'ear' tosses for grip

*Round about 'Halo' swings 10 each direction (20 reps total) ditto thru to 4 sets

*Straight arm front raises overhead follow for 10 reps - the 4 sets

*Worked in 32 kg snatches for 4 sets in circuit combo w/Bb - 2 sets 5 per - 2/4 per

*Combined w/dble 20 kg snatches to press 3 sets 6/5/4

Played w/-

*20 kg BUP (1 clean) 3 presses per/2 sets

*20 kg BUP into windmill - 1 set 2 reps per

*Seated straddled/split stretch w/16 kg presses 5 reps per

Sun started burning away marine layer turning into nice day. Enjoyed watching some sea creatures play for a good 15 minutes in front of us. Couldn't tell if it was dolphins, sea lions, shark, etc. but seem to be having fun (or eating). Good day!