Scary Monsters

did some experemental body levers , went well , hit hard , this I will be keeping

Body levers

the onto kettlebells

2sets of 10 20 kg snatches

then down to work

5 sets of 5 with the 32 kg long cycle each arm , same pattern as last week

went ok shoulder strength is ok , triceps were fine compared to last week , limiting factor this week is grip strength , obviously tired , maybe from paralettes yesterday and body levers this morning , form definately needs some more work , had trouble dropping it back out of the rack position , obviously the grip strength , but form should be clean despite it .

need to stay here and consolidate this pattern .

all in all not too dscouraged , Am probably the leanest I`ve been in years , and wondering about my diet and the workload , am I getting enough caloiries , how does all this supplemental workload im doing affect growth diet etc .

another few weeks should tell .

got to also remember I`m coming back from illness , progress considering is going well .

did shoulder stand excercise on the Paralettes

sonnon paralette shoulder stand

did some grapplers toolbox , lateral shoulder roll (not so easy to not roll over for me )
some quad hop caraitions including leg swoop etc , and just generally playing , short session not much

Kettelbells tomorrow will be interesting to see If i`m over training or not ……

Intulfow , then Prasara yoga , flock of pigeons flow

flow is progressing and form is progressing , was a bit tighter in groin today could not get as deep into pigeon . Having siad that Triangle squat fell into place , why I had trouble with such a simple position is confusing ……

not sure if I`m pushing intuflow a bit hard in the hip area , might need more discipline to take it easily .

then did back bridge with press ups , dont know how Sonnon can do it with one hand …..

back/bridge/wheel pose

more training this afternoon .

Just some intuflow … deserved it …..

consolidating

did warm ups and 120 kg * 8 reps squats , focused on form depth and low and slow .

Pull ups 5 reps * 10 sets with 5 kg added , first of next cycle density expirement

worked on romanian deadlift form , much better will build it up as it progresses .

Upper back is fried today , good progress

did Prasara flock of pigeons flow and followed up with some intuflow

Lifting tomorrow !!!!

Did Intuflow , and some stretching with resistance bands

done !!!

Martial arts

did wave striking , and looked at how it fit into kata , did some flow shock absorption work , beautiful hot sunny day , to hot to train .

went well striking was good especially considering yesterdays lifting .

did a series of quad hops and leg swoops

will do intuflow later , thats enough for today

Inspired by Steve cotter vid see below

Steve Cotter bodyweight athleticisim

yeah right who could see me waiting till monday ……..

2*10 snatches with the 24`s L and R hand

5*5 long cycle with the 32`s fairly strict press without leg drive , did five with left switch hands five with right then short rest and then another set . So 50 all up 25 each arm .

not too bad , wasnt anywhere near maximum , weakness at the moment is triceps not shoulders , still a bit achy in the triceps , have to watch progress and watch for tendonitis .

all in all not bad , nothing feels better endorphin wise than kettlebells , good to be back into it

off for a walk in the sunshine !!!

Prasara Yoga Flock of pigeons flow

40 springing tripods

Might do kettlebells this afternoon , but may wait till tomorrow

Springing tripod