Warmup: Lots of Z, Body weight squats, Pumps, Bar hangs
Clean & Front Squat: Double 20kg used (about 30sec rest between sets)
(2) 20kg 2sets x (1,2,3) 12reps
(2) 20kg 4sets x (1,2) 12reps
2hand Swings:
32kg 3sets x 15rep
Frog jumps:
Front to back, left to right, up and down x 5reps each
Finished w/ Z, pumps, bar hangs
I have been reading Dan John's book Never Let Go and really enjoying it. Lots of talk about the benefits of the Clean and Front squat either with a barbell or kettlebell. Things felt good, I didn't feel I could keep with 3 rungs on the ladder for 5 sets so I just did 2. Will add more next week. Still have a sharp pain in my lower left lat at times, but no biggie so far.
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