Swings and squats.

Strange day today. Felt strong and ready but both my training partners were jacked up so it was a bit slower than expected. Finally feeling like I've got some strength back after all that travel. Shoulder is getting more stable everyday and my primal move practice,once I really slowed it down and went back to serious basics, is progressing well too.

Haven't felt more stable in the creep and crawl positions since I learned them. I was just doing too much too fast and my body was telling me to slow down. today I listened and it nicely cooperated.

One arm swings
16 kg x 5/5/5  x 3
20 kg x 5/5 x 3
24 kg x 5/5
         x 6/6
         x 7/7
          x8/8
          x9/9
          x10/10 x 2 rounds
180 reps 
10,1520 lbs
decent overall volume even though the intensity was low. I need the volume to be sure, first.

Belt squats
32 kg x 20
         x 25
         x 30 !

Nice. I want to stay with 32 kg on this day and build up to 100 reps on the first set, and then one down set with the same weight

KB floor extension
16 kg x 12
          x 15
          x 15

first too sets were touch and go and the last set was pauses. just some variety. time to move up to the 20 kg though

Body blade laterals
3 x 10/10

these are the perfect finisher