Thursday the 7th

Thursday the 7th

roll hips, legs, stick to the calves, serious knots, but loosening.

warm:

jumping jacks 100
dirty dogs 10 each direction
hollow hold 25s
shoulder rolls 35 ed
arm circles 50 ed
neck mobs hundreds! These feel so good right now, and I can see way behind me now...like into the past! I saw Napoleon!
dbombs 10
table makers 10
hip thrusts 20
straight bridge 20s ---these are harder than they look. Damn you, Al Kavadlo!
bird dogs 30s es
tall kneeling halo 18# x20
TGU to high hips position 18# x3 es

work:

ladders in 20m
chin 1,2,3,4,5,1,2,3,4,4,1,2,3,4 =39 ---that first 5 took it out of me.
push up 1,2,3,4,5,1,2,3,4,5,1,2,3,4 =40 --feet elevated 9"

pike push up elev.18" ss/w horizontal body row 2 minutes rest 5x5

swings 12 reps EMOTM x6 ----the swings are too much on this schedule, I will either drop them for now or move them another time.

YTL + Face pulls x5

Very good, but the last set of swings felt no good on the last rep of the last set. Swings get deleted or moved. Maybe have 2 extra sessions of like 5 minutes of Compass with 6x10 with the swings