Holiday week

Monday, Dec 21st
Prep: Z, Pumps, Hipflexor Stretch

Double Clean&FSQ&Press: True ETK ladder of 2, 4, 6 rungs.
(2)16kg 2sets of 2(1,2) 4(1,2,3,4) 6(1,2,3,4,5,6)
1set of 2(1,2) 4(1,2,3,4) 6(1,2,3,4...) 35mins

Taught Monday KB class- did workout with class

First time adding in presses, was a nice change but harder to maintain solid form. Stopped short cause my reps were getting sloppy. Look forward to next time.

Wednesday, Dec 23rd
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10

Pull up Ladder: 3sets of (1,2,3) 18reps

12kg and 16kg Windmills to finish

Did this with future RKC Shannon O'neil at her studio in Queen Anne. Really dislike this workout, left bicep was not to happy after all this but it seems to be getting better. My left shoulder/neck seem to be giving me some sort of issue now. Been trying to Z it out all day with no luck. Some discomfort when my left arm is in lockout...