Sat. 10/24/15 (68-63-10) 90,5kg:
+ zazen
+ gtg: armbar - b.u. press - Brettzel
+ easy strength:
a1) front squat - 2x40k: 3,4,5
a2) ringpullup - 16k: 3rx4
a3) handstandpushup - fullrange: 2rx5, lockout hold
a4) get up (/r) - 40k: 1x3 - 50k: 1x1
a5) swing (l/r) - 40k: 10rx4
a6) fast & loose - stretchmobility
...later...
- concept2 - 10000m - 44.10min 131avg/138max
Notes: bodyweight work, double KB work, single KB work,
grinds, explosive, building strength, a bit of muscle,
a little swet & "conditioning", stretching, fast & loose,
tension - relaxation, low reps - a few sets, concentration
on form & technique & on aspects I learned in the SFG Cert.
The only thing left is a litte bit lsd work.
Nothing spectacular, just practice of consistency.