Training...

Back a little sore from deadlifting yesterday. Knees are starting to get sore. smashed the L knee with a kettlebell last night in my group fitness class OUCH! and the other is sore from front squatting really heavy last week.....i did not blog that second workout on Thursday, if you are really curious then send me a message and ill toss my weights/ reps up. I did some z-health R-phase and foam roller work about 3 hours before the workout today

Warm Up:
50 swings w/ 16 kg bell 25r/25l
clean and front squat + 5 viking push presses with 24 kg) x2
50 16kg swings 25r/25l
5 BW pull ups
50 16 kg swing 25 r/25l
F.Squat w/ 32 kg x5
50 16kg swings 25r/25L
Pull-up ladder from 5
50 16kg swings 25r/25L
24kg snatch 10R/10L
Frog squat w/ pry
cossack stretch
240kg snatch 10r/10L
Horse stance 1 minute
50 16 kg swings 24r/24L
40kg Viking push press 5L/5r
20 24kg swings
hanging leg raise x 5
20 swings 32 kg 1 arm press 5r/5L
20 24 kg swings
horse stance 1 minute
20 24kg swings
V pose and back rolls
20 24 kg swings
jump rope 1 minute
20 24 kg swings 10 R/10 L
32 kg press 5R/5L
20 24 kg swings 10R/10L
1 minute jump rope
20 24kg swings DARC
Hanging Leg raises x5
20 24 kg swings DARC
24kg sots press 5R/5L
20 24 kg swings DARC
1 minute jump rope
20 24kg swings

=500 swings plus active "recovery"

total time 53 minutes.... had to pause for a couple at about the 250 swing marker bc my training partner got sick. i carried on without him

after workout did more Z ankle mobilities