Thinking that the blog/journal is a nice way to go back and gauge progress, here it goes:
*32 kg TGU's - really taking the time in the different postures of the get up, including looking up and down when in the high bridge and holding/sticking the landing/end for a 5 count, made for good warm up. After 2 runs each side, worked on specifically the high bridge and the up/down look bell - base hand x2, helped for noticing some "leakage" points.
*40 kg Swings - 1st run 20/2nd -15 - warm up.
*Dble 16 kg Snatch to OH Squat to racked front squat x 3 (came back around for 2nd set)
More swings w/40
*32/20 kg cleans to pressing 20 while "solidifying" 32 side - 5 reps per.
*10 lb sledgehammer halos to full extension of elbow - 5 per
*20 kg Snatch to inline lunge, keeping strong focus on having hip square throughout - 4 per.
More swings w/40
*16 lb sledgehammer lateral extension for scapular stabilization 1 per side for 10 second hold (short of rubber around handle's end)
16 lb Iaido 'men' (head strikes) with sledgehammer - 5 per
*32 kg Bear crawls (as finisher) @ 6/7 steps per side - into low push up/pull thru to L-sit hold x5 - into farmer walks back.
*Stretching included 16 kg press while in splits (x4), scorpions, upward dogs and full bridge.
