HSPU Program Session 66

Prepare
Standing Knee to Chest
Front Scale w/ Hip Thrust

Practice
Antagonist Pair
Shrimp Squat (full 3 reps, then both arms in front 3 reps) - 3 sets - Quality: Smooth, Ease: Solid
Single Leg Deadlift w/ 24kg KB -  3 sets 7 reps/leg - Quality: Rough, Ease: Solid
2 min. rest between sets
4 min rest after last antagonist pair set.

Push
32kg KB 2-arm swing - 10 reps/set for 8 sets
24kg KB 1-arm swing - 10 reps/set for 1 set per side

Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Side Split Stretch
Standing Straddle Good Morning - 10 reps with 20 sec. stretch at bottom of last rep
Brachial Hang - 2 sets of 30-60 sec.

Ponder
Getting close to the full 10 sets of 10 32kg 2-arm swings.  May try working windmills again.