Thanks Max

Got some advice from Max Shank RKC II at the ROTK workshop on a couple of items. One came in on Friday's session in that he did HPU (handstand push ups) as the prep work for pressing 1/2 bodyweight k-bell for Level II cert. So, spent @ 15 minutes popping up into handstands and then HPU's for 5, 3, 2 alternating w/front levers (5) which went surprisingly well! Alternated the two for 2 more sets before roller class started.

The second tidbit came in warming up w/get ups. On Sunday, out by the ocean on a grassy cliff, the session went:

*16 kg get up w/windmill and OH (over head) squat (and of course getting down)

- remembered on second set to add closing eyes for stronger proprioception

- two more sets w/20 kg

*stuck w/20 kg for single arm sprawls/planks to dead snatch for 4 per/later sets went 5 & 5

*In between other movements in the circuit, threw in some L sits to planche attempts, along w/1 set being to push up over planche

*Double 20's to plank to dead snatches 1 set to 5, followed by 3 cleans - 2nd set 3 and 3

*24 kg see saw presses for 5 per - 2nd set for 4

*Finished w/32 kg snatches for 7 per & 3 per, then 24 kg for 8 per and 5 per

Was a bit fatigued from the on set of the session, but nonetheless....