HSPU Program Session 42

Prepare
Mulligan shoulder rehab exercise

Practice
Main circuit
Single Leg Deadlift w/ 24kg KB -  8 reps/leg - Quality: Rough, Ease: Challenging
Shrimp Squat (both arms in front) - 3-4 reps - Quality: Smooth, Ease: Solid
Low Windmill w/ 32kg KB- 6 reps per side. - Quality: Smooth, Ease: Solid
Calf Raises w/ 24 KB - Quality: Rough, Ease: Challenging

3 rounds with 3 min. rest between rounds

32kg KB 2-arm swing - 10 reps/set for 2 sets
24kg KB 2-arm swing - 10 reps/set for 3 sets

Play
Walk around neighborhood

Push
Jefferson Curl (no weight)
Modified Pigeon stretch
Half Pancake stretch
Brachial Hang

Ponder

I tried racking the 16kg KB on m left shoulder but it still didn't feel 100% for the Poliquin style split squat.

The switch from 16kg to 24kg KB for SLDL was enough of a jump to disrupt my balance for the first set.   I think I'm feeling the back extensors working more with the heavier weight

Starting to feel the abs working more in the Low Windmill

Calf Raise with the heavier KB is a challenge to my balance.  I'll keep at it though because of the benefit for my foot arches as well as improving both calf flexibility and strength at the same time.

Did 5 reps of empty-hand Jefferson curl with 3 breaths at the bottom of the movement, touching the ground with fingertips on the last rep.

Overcoming Gravity 2nd Edition Exercise Charts

http://stevenlow.org/overcoming-tendonitis/