HSPU Program Session 34

Prepare
Kettlebell Halo with 16kg KB

Practice
Rolling Deck Squat w/ 16kg KB - 5 reps for 3 sets - Quality: Rough, Ease: Solid

Hunter Squat w/ 16kg KB - 4 reps Isolateral then 4 reps Contralateral per side - Quality: Rough, Ease: Solid

Low Windmill w/ 24kg KB.  3 sets of  5-6 reps per side. - Quality: Smooth, Ease: Solid

Top Position Single Straight Leg Raise on Rings - 3-4 reps with 2-sec hold on top, 4-sec. negative for 3 sets - Quality: Rough, Ease: Challenging

Single Leg Deadlift w/ 16kg KB - 6-7 reps/leg for 3 sets - Quality: Smooth, Ease: Solid

2 min. rest between all sets

Ponder

Workout seemed to take a longer than usual, so I left out Play and Push sections. Not sure what I would have done for either section anyway. 

Rolling Deck Squat was easier to perform than I thought.  However, I will continue working with the 16kg KB rather than rush to the 24kg KB, because the 3rd rep that I tried, I rolled back with too much momentum and the KB ended up continuing over my head and smacking the floor behind my head.  I'm lucky that I didn't damage my neck or reinjure my shoulder - assuming that when I wake up tomorrow I won't be feeling some delayed pain.

Taking another look at the Weighted Pike Stretch as taught and demonstrated by Mindful Mover,  it seems that this move works the hamstring like the Single-Leg Deadlift does, except with a slightly more intense stretch.  It looks like the tradeoff between this move and the SLDL is the more intense stretch on the hamstring vs. the improvement of foot intrinsic strength and balance.

My range of motion with the Top Position Single Leg Raise on rings is about the same as with the Front Scale Leg Lift.  I'm going to give my shoulders a bit more rest and just do the Front Scale Leg Lift.

One thing I could do to decrease the workout time is put all the exercises into a circuit.  This will probably compromise rate of progress in strength but since the priority is more on HSPU progress than lower body/core progress this might be ok.