Long friday

LOng friday.man it was a tough one today. had great energy up to the last hour of work and then it just dropped. One of the pitfalls of not having a set routine are days like these; when what you "feel like training" is nothing at all. Cant have that though, it might start a trend. So,


two hand swing
36x20x2
44x20
53x20x5 sets one minute between sets. this broke a sweat.

supersetted with one foot bosu stands. really dug the heel down and strethced out the calf/ham behind the knee.


windmills ( been neglecting these)
26x5+5x2
36x5+5x24
44x5+5x2
these are always so hard for me.my body just doesnt want to rotate left to right. my knee shoulder and hip dont like it. but it eventually opens up if I go slow enough.

one arm swings
36x10+10x2 left bicep area bit sore from the 200 or so cleans I did the other day
.44x10+10x2
53x10+10x2 this is fine now but have to go slowly.

pullups/handstands
5x5 pullups to chin! best in eons.
8 handstands. fairly solid ten second holds each.just resting on the outer heel of my hand. its cool.

farmers walk
2-53'sx 2 laps x4 sets these were HARD today.

need more meat.front squats tomorrow am