AM Bosu work:
grease the groove with one foot stands throughout the morning. 5-6 times.
1 pm:
Decided to do some double windmills today to address my left hip and right lat weaknesses similtaneously.
36 up/18 low for 5 left side only
44up/36 lo for 5 left side
53up/44 lo for 5 left side wow this was harder than expected on my right hand!Much shorter ROM but a very interesting dynamic and connection beween the left and right arm.
53 up/36 lox5 better
windmill
72x4 not bad at all left only
72x5 strong. left only
need to do right arm overhead supports when I only do the left side windmill.
DARCS ( no warmup- this is for you Bill)
53x80 new PR I actually was warm from the windmills
53x60 almost as hard
53x40
53x30
210 reps ( after reading cotters 1000 rep one arm swing w/o I feel like a wimp.
bottoms up cleans ( hand is too sore to do reg cleans)
36x5+5
53x5+5
x6+6
x7+7
x10+10 ! easy.was going to do eight but it was too easy. grip and total body tightness feel great. I know I will be able to BU clean the bulldog soon.
Bosu ball stands
8 reps 30 seconds
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