Joint mobility warmup & 8kg halos

Did four times
1. Static stomp deadlift - DB 12kg, hold 10 sec at top x3
2. DB 12kg Swings x10
3. Towel 16kg swings x 10
4. Rest

2H swings 16kg x 15 - 4 sets

Squat complex:
12kg 1 GSQ, hold 1 sec
12kg 2 GSQ, hold 2 sec on the last rep
12kg 3 GSQ, hold 3 sec on the last rep
12kg 4 GSQ, hold 4 sec on the last rep
rest
12kg 5 GSQ, hold 5 sec on the

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TGU:

20 minutes naked TGU practice and coaching

Sets of 10 Swings w/ 16kg
Drive through heels
Tension in backswing
Kneecaps up

I took far too many notes to post them all here. Highlights:

Deadlift 24kg - single 24kg and double 12kgs
Sets of 5 deadlifts, form checks
Static stomp deadlifts
Lots of notes and tips on how to keep good form

2H Swings 16kg
Sets of 10 swings, form checks
Deadlifts to swings to correct form

Squats 16kg

TGU practice - naked and 8kg

With Michelle Gabriel, RKC and Kevin Gabriel, RKC

<I took this week off as a recovery week, since I've been doing ETK for 3 months straight.>

Entire circuit was 30 sec on, 30 sec rest, even between repeats of the circuit. Went through 5 total times.

2H swing 16kg
Snatch L 12kg
Snatch R 12kg
GSQ 12kg
Double KB swing 12kg/12kg

Took us about 25 minutes. I was smoked.

4th time through Kevin commented

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2H swings 16kg 10,12,14,16
Snatch 12kg L3/R3
Farmers Walk 8kg/12kg
Double swings 8kg/12kg 10,12,14,16
Switch bells
Double swings 8kg/12kg 10,12,14,16
Farmers Walk 8kg/12kg

After the circuit, did a GSQ complex:

12kg GSQ complex, no rest or setting down KB
1 - hold 1 at bottom
2 - hold 2 at bottom on last rep
3 - hold 3 at bottom on last rep
4 - hold 4 at bottom on last rep
5 - hold 5 at bottom

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