did some swipes and mills just for feel
MA did interecepting/guarding with elbows , then padwork , then broke out the gloves adn did a good spell of boxing , a couple rounds of conditioning drills , and finished with some absorbtion and flow striking .
good workload lots of cardio .
Some Intuflow and quad hops , some shadow boxing/flow , no real physical work
Squats
1 set o5 5 120 low and slow
1 set 0f 8 with 130 , not as deep
pullups
5 sets of 9 with 10 kg
1 set of 4 with 20 kg
1 rep with 20 kg
Back bridges
body levers
Ran through Seisan
fair bit of pad work , slight tweak in the back but not bad considering , will see tomorrow
then flow striking and absorbtion and softwork drilling , concentraiting on the wave action and hammer action shoulder elbow wrist etc ……. then a few rounds of conditioning
pigeon poses
kettlebells 2 sets of 10 long cycle with the 32`s
just trying out the back seems good
quad hops , spinal rocks to 1 leg get up , body levers , and intuflow
6 sets 0f 8 pull ups with 10 kg
and nothing broke , lets see what the morning brings …..
ran thorugh some poses , upwards and downwards dog , childs pose , wheel pose , and some spinal rocks , some random upper body arm flows , not intense feeling things out
ok update for the last week or so … sigh …..
Not much except mobility work , back is feeling better gradually , to the point I wanted to try lift/train today but not quite , wednesday should be perfect to give it a gentle try .
lots of upper body intuflow generally . and working on flow striking mechanics , did some back bridges upwards and downwards dog , but not pressing or extended time , just a stretch , also some light spinal rocks
all in all though positve to have a rest , get ready to get back going .
keep things crossed .