Practices for last week of July

7/28/08
Earlier start today. Nice easy jm starting with feet and ankles to work out the kinks from road trip to St. Louis. Squats, Cossack, halos (8kg), slingshot (12kg). Spinal rotation w/dowel.
2Hsw 16kg 20
walkover push-ups 5/5
matrix
L-sit leg raise (sit in a pike, press fingertips into floor in front of knees and lift legs together10 times).
Hinge and hold for pain (similar to Ardha Uttkatasana, but my version)
Arm bars 5/5 8kg
Gusu 5/5 8kg
Windmill+ OH Squat 3(5/5) 12 kg
Sing.legdl 2x12 2(5)
OH hold and walk 2(45secs) 2x12kg
End of warm up phase
Snatch 30/30 12kg
Rows off 20 w/16kg 2(5/5)
Flexibility stuff
Kneeling leg curl (machine) 10lbs slow negs 2(5/5) ,hammie stretch

7/29/08
Walk 2 hrs. Hills
Inchworm across studio. Superman plank 3(15 sec hold)
Addhomukhsvan. w/one foot hooked over other foot as foot/ankle/calf and on up stretch
Drop and pry, addhomukh, lunge l/r, catarunga dand, jump to stand
Cossack, additional mobility work for ankles
Halos 8kg
Armbar 8kg
Tgu 16kg 3/3
Armbar 12kg 3/3
Rock and roll pistol to stand alt l/r across studio
End of warm up on to quality control
2Hsw 16kg 5(10), 2(20)
Snatches 10/10 8kg, 10/10 12kg, 10/10 16kg and repeat all again
30/30 8kg, 30/30 8kg
Shrugs/Tilt 2x12 kg 2(10/10)
“Ab” stuff
Taught kbs

7/30/08
ABIB: Deep squat, hurdle, in line lunge, ASLR, Seated rotation.
Made comment in other log for all.
Explored hurdle work and tabletop stride, quad then glute w/hip extension then flexion.
Elevated dip cycle did it and did NOT like it.
½ kneeling dowel twist really did not like it.
In line lunge-most excellent.
Leg lower progression w/pylo.box.some fatigue
Taught yoga

7/31/08
Walked 1hr.

8/1/08
Sauna