I love to train first thing in the day.One of my business goals revolves around being able to train myself first, then go to work( for a much shorter time,lol). Felt fairly recovered from yesterdays ( and the weeks) session.
9am 15 minute stretch out.one foot stands on bosu.
KB squat cleans
was thinking of doing swing, flip squats but didnt want a "centered' exercise. wanted it assymetrical as my hips were tight.
36x5+5x2 these feel great
44x5+5
53x5+5x3 sets. very solid. ballistic squats feel so much better to me than negative accentuated ones.maybe thats why I tended towards dive bombing my power squats.
72x3+3x3 these were tough to hold on my shoulder. almost strained the left rotator trying to stabilize the rack. legs feel strong though.
swing squats( just grab the horns-feel warmed up now)
53x10x3
72x5x3 sets ( right forearm tight) again legs feel good.
windmills
36x5+5
44x5+5x3 hips take forever to warm up!
supersetted with one foot bosu stands
actually held a left leg stand with eyes close for 3-4 seconds! not bad at all. right side about the same. Iw ill make the ten second challenge.
CB Swipes 10's x 6 x 10, 16 kg snatches 5 x 4/4, 16 kg press 5 x 3/3 band tri extensions 4 x 15
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