Wednesday 6th December
Nothing. Rest.
Thursday 7th December
Morning mobility routine.
I had 2 students to supervize early in the morning, so I went to the gym.
I took the opportunity to do 3+3 windmills @20kg, and Flexible steel program minimum (bent arm bar @20kg, switch splits).
The first set of switch splits were a bit high, but then the second and third sets went quite low.
The magic of those switch splits is that you do not have to force yourself to go down, it just happens. "Go lower by accident" as says Flexible steel founder Jon Engum.
1H Swing: 28kg x 10, 10, 10, 10, 32kg x 10, 10, 5+5, 28kg x 10, 10, 10, 10, 10, 10 EMOM
Results of the dice: 4, 3, 6
13 min of swings. Rules: nose breathing only during rest. Keep explosiveness at every rep, or put the bell down.
The 28 felt really light after 30 reps with the 32.
Nothing. Rest.
Thursday 7th December
Morning mobility routine.
I had 2 students to supervize early in the morning, so I went to the gym.
I took the opportunity to do 3+3 windmills @20kg, and Flexible steel program minimum (bent arm bar @20kg, switch splits).
The first set of switch splits were a bit high, but then the second and third sets went quite low.
The magic of those switch splits is that you do not have to force yourself to go down, it just happens. "Go lower by accident" as says Flexible steel founder Jon Engum.
1H Swing: 28kg x 10, 10, 10, 10, 32kg x 10, 10, 5+5, 28kg x 10, 10, 10, 10, 10, 10 EMOM
Results of the dice: 4, 3, 6
13 min of swings. Rules: nose breathing only during rest. Keep explosiveness at every rep, or put the bell down.
The 28 felt really light after 30 reps with the 32.
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